Full Body:
Tip: TURKISH GET UP
The Turkish get-up is a highly effective exercise that offers numerous benefits for strength, stability, and mobility. This full-body movement requires coordination and control as you transition from lying down to standing while stabilizing a weight overhead. The Turkish get-up offers the most benefits to the shoulder complex. Both shoulders are being challenged through various planes of motion during each rep. As you are pressing into the floor or pressing into the weight, the shoulder is constantly changing its degree of rotation. This leads to better proprioception around the shoulder and a shoulder joint that can comfortably rotate, which is critical for almost any upper body movement in the gym.
There are 3 stations only.
SET UP:
Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.
Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).
Station 3&4: FOR TIME: 20 min
2 Rounds
10 Alternating Turkish Get Up
8 KB Snatch R
8 KB Snatch L
10 Strict Toes to Bar
50m DB Suitcase Farmers Carry
This station can be done using DB too. No need to stick with KBs. DBs will offer less stability challenge compared to KB.
Station 1: STRENGTH INTENSITY: 10 min
EVERY 3:20 X 3 SETS
3 SETS
10 RDL
directly into
30 sec Max Russian KB Swing
Station 2: STRENGTH BALANCE: 10 min
3 WORKING SETS
Barbell Bent Over Row15/12/10
BW reps to failure (1 max set) Narrow Grip Tricep Push up
Record your highest weight and beat it next time. We will see the Bent Over Row alternating on a weekly basis with the Supinated bent over row.
