Thursday, oct. 5

Strength:

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

Every 1 min for 8 mins.

Athlete Instructions

Keep a straight arm position, eyes locked on KB, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse. Sub out Single Arm Overhead Tall Kneeling to Standing. Goal here is to prime the system for the strength conditioning workout, target some solid strength stability work and have some fun building up some loads here on the Turkish Get-up. Most people hate this movement, but when done right it really helps build mobility and strength through the midline and shoulder joint.

“Bella's Ball”

Complete as many rounds as possible in 16 mins of:

16/12 Echo Bike Calories

8 Hollow Body Kettlebell Bench Press, 53/35 lbs

Kettlebell Farmers Carry, 53/35 lbs, 200 ft

8 Strict Handstand Push-ups

Athlete Instructions

All kettlebell movements are dual kettlebell.

Goal: ~4 rounds

Athlete Notes

Primary Objective: Complete as close to 4 rounds as possible

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push / Midline Strength Conditioning

RPE: 6/10