Strength
Turkish Get Up
- Build to a heavy 1 on each arm
Notes
Today’s strength is Turkish Get Ups. Build to a heavy 1 rep on each arm over the course of 5-7 sets. The keys are keeping your elbow locked out and a strong shoulder. Keep your eyes on the kettlebell as you drive up until your in the lunge. Then regain eye contact with the bell as you lower down.
Conditioning
For time:
- 800m Run
- 40 Push Ups
- 20 Strict Pull Ups
- 400m Run
- 20 Strict Pull Ups
- 40 Push Ups
- 800m Run
20:00 time cap
Notes
Today’s conditioning is running, push ups, and strict pull ups. Your score is the total time to complete all the reps or the number of reps completed under the 20-minute time cap.
The 800m runs should take no longer than 4:30 each time and the 400m runs should take no longer than 2:15. Adjust the distances accordingly.
The push ups should take no longer than 2:00 to complete each time. Small sets with quick breaks would be a good strategy. If you cannot maintain strong positions, elevate your hands.
The pull ups should take no longer than 2:00 to complete each time. Small sets is also a good strategy here. Substitute difficult ring rows if needed.