March 23, 2022

Wednesday, March 23:

Strength & Skill:

1x [ 1 L/1 R Turkish Get-up ]

Use the heaviest weight you can for the set.

Take 10 mins to find a heavy single on each side.

"Gorgon"

Every 1 min for 16 mins, alternating between:

12/9 Bike Calories

10 Strict Pull-ups

13/10 Row Calories

1 L/1 R Turkish Get-up, 53/35 lbs

-- Rest 4 mins --

Every 1 min for 12 mins, alternating between:

15/11 Bike Calories

10 Strict Pull-ups

15/12 Row Calories

1 L/1 R Turkish Get-up, 53/35 lbs

We have two EMOMs, that are essentially one with a little break and a slight increase in intensity. The first 16 mins should feel very manageable and the next 12 min EMOM should turn into a little more of a challenge as we work through it. The emphasis here is to work on some strength and stability while still building in aerobic intensity, forcing the athlete to work on bracing under fatigue. Do not rush the Turkish get-up and hit those positions.

L2:

Every 1 min for 16 mins, alternating between:

10/7 Bike Calories

7 Strict Pull-ups

11/9 Row Calories

1 L/1 R Turkish Get-up, 44/26 lbs

-- Rest 4 mins --

Every 1 min for 12 mins, alternating between:

12/9 Bike Calories

7 Strict Pull-ups

13/10 Row Calories

1 L/1 R Turkish Get-up, 44/26 lbs

L1:

Every 1 min for 16 mins, alternating between:

10/7 Bike Calories

8 Banded Strict Pull-ups

13/10 Row Calories

1 L/1 R Turkish Get-up, pick load

-- Rest 4 mins --

Every 1 min for 12 mins, alternating between:

10/7 Bike Calories

8 Banded Strict Pull-ups

13/10 Row Calories

1 L/1 R Turkish Get-up, pick load