WHITEBOARD – 24 January 2013

Workload:

Front Squat: Build to a crisp 2 rep max

*Deload to 80% and perform 4setsx3reps

Then:

8 Rounds:
100m Shuttle (50 out, 50 in)
1 Clean + 5 Thrusters (1/2 BW)

Rest 5-8 minutes then perform: 

10 Minutes Turkish Get-up Work: Build up to a confident max on both arms.  Use the full 10 minutes and hit enough reps to feel like some solid work was done within the movement.

Notes: Since no one did this workout last week, it is here again.

The overall theme to remember for the Turkish Get-ups are to pace and find the balance through-out the movement.  This is a decent video from an RKC instructor:

http://www.youtube.com/watch?v=05XkK3UbRhY

All reps should be done with confidence and balance.  As soon as you feel like you can’t move your body or the bell into the proper position that is your fail point.

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Comments
One Response to “WHITEBOARD – 24 January 2013”
  1. Dara says:

    115# 2RM
    120# was not crisp.
    95# deload

    WOD, did 5 min AMRAP
    100m run, clean and thrusters at 50#

    a few Turkish get ups at 15#

    pressed for time

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