Tag Archives for " TGU "

We were going to run…

But it was wet…

Kstar sharing stories @ the Adapt end of year BBQ last Saturday…

Tuesday 13.12.11

A: 10 min handstand practice

B1: TGU – tough single (each arm) 1-1-1
B2: weighted chins – 3-3-3

C: 3 rounds for time:
– 15 slam ball
– 15 double press (KBs/DBs) try and strict press the whole way. But push press if you need to
– 30 sit-ups

Post TGU and weighted chin loads plus metcon times to comments.

QUICK UPDATE: No lunchtime session today.

Friday morning Kettlebell triple plus

Friday 23.9.11

A: Turkish get-ups (8mins) – work up to a heavy single each hand.

B: KB clean & jerk ladder (for 10mins)

  • 1 KB C&J (each hand) in the first minute
  • 2 KB C&J (each hand) in the second minute….
    — keep it light. If you battle with swing cleans: go ‘dead’ cleans

C: 100 Russian power swings for time (24/16kg)
— 4 burpees on the minute, every minute.

Tomorrow’s Paleo breaky at Tim’s place

OK, so we’ve locked in 18 peeps and it’s going to be awesome! If you’ve paid – great. If you haven’t, I’ve fronted the cash for the rest of you so you’ll owe me tomorrow.

3×5 Weighted pull-ups

Warm up: KB prehab: arm bar stretches, TGUs

A1: weighted pull-up 3×5
A2: superset with light (unloaded bars) pendlay rows 3x 6-10 reps

B1: weighted sit-ups 3×10
B2: 40 unbroken double-unders (or max unbroken reps)

C: 5min ‘Me Impossible’
3 rounds:
* 20 push-ups
* 30 box jumps (30″/24″ step down)

Post pull-up and sit-up loads as well as completed double-under reps to comments. Post how far you got through the metcon too…

50 Turkish get-ups aren’t easy…

Friday 22.7.11

A: 10 min mobility

B: 50 Turkish get-ups (25 each hand / keep it light and break it up as you please)

C: 4 sets with intent (3min cap for each set)

  • 10 weighted step-ups (5 each leg / go heavy but don’t fold)
  • 20 box jumps (24″/20″)
  • 50 double unders
  • — REST 2 min (seated)

Post thoughts to comments.

Breaking the good habit

31 days ago I started fundamentals with Sean and 31 days ago I started the paleo diet. Today I broke it. Long story short I was invited to a tradition Italian family lunch to celebrate their grand daughters engagement with a vibe not too dissimilar to ‘The Godfather’. I was too polite (scared) to knock back the 90 year old ‘nonnas’ lasagne. OMG it was a brick in my stomach. “So this is how it all ends” I said to myself trying to down the last of the cheesy italian dish…

Check out Benny F’s whole story in the Forum

TGU Fridays

TGU for Turkish get-ups that is…

lite 'Arnie' (25min cap)
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Keep it light enough too keep moving. eg. use a lighter KB/DB for TGUs and OH squats but go heavier for swings.

Catherine: single arm OH squat
Catherine hitting some OH squats…

Friday AM WOD killers do ‘Whitten’

Ash, Jo, James, Jamie, Rosey, Nick, Becca, Melissa & Ben threw down at this morning's epic workout: “Whitten” (via the main site)

  • 5 rounds for time:
    • 22 KB swings (2 pood)
    • 22 box jumps (24″)
    • 400m run
    • 22 burpees
    • 22 wall ball (20lbs)

Awesome effort to everyone for having a crack and thanks Sean for setting a 40 minute cap (to make the pain stop and ensure we could actually function(well kinda) for the rest of the day) Only a couple made the cut RX'd: Good work Ben and Rosey! Pics of this morning's WOD are now up on Facebook.

Here's some pics of last night's Turkish get-ups…
Anthony: stabilize!

Amit: solid position