May 5, 2013

Monday 05.06.13

Max Effort (1RM) Barbell Turkish Get-up (L & R)

then...

As many reps as possible in 10:00:
Turkish Get-ups (53/36)


Post loads and reps completed to comments.


Coach's Notes. 
The intent today is to attempt a 1RM barbell TGU, both left and right arms.  Start with an empty bar (use the 25 or 35 pound bars if needed) and work your way up to a one rep max, alternating between your left and right hands.  Rest as needed between attempts.  If you struggle with the strength or stability aspect on the barbell, scale using a kettlebell or dumbbell and work on perfecting your form.

After you have achieved your one rep max, perform the METCON with a kettlebell or dumbbell using whatever weight you can manage and keep moving for ten minutes. Switch sides as necessary, or do them all on one side if you are injured or so inclined.  Compare to 04.03.13 (15min AMRAP).


Training Videos.
  • Jeff Martone gives a nice demo and description of a TGU HERE.
  • And a demo of a BARBELL TGU courtesy of some guy who almost needed a new garage door.

9 comments:

Jake78 said...

Got 13 of um' at 53lbs.

First time I tried a 1 rep max on the Turkish Get Up. Good experience! Really shows you where you're weak, very similar to the overhead squat.

Topped out at 70lbs, might have been able to get a little further, but wasn't feeling that froggy.

Sincerely,
Jake

monroe said...

The intent today is to attempt a 1RM barbell TGU, left and right arms, then conduct the METCON TGI with whatever weight you can manage and keep moving for ten minutes. Switch sides as necessary, or do them all on one side if you are injured or so inclined.

Andy said...

BS/FS 3RM work logged under squat challenge post.

Barbell TGU 1RM to 95 (R) and 85 (L). Solid on the way up, but sketchy on the way down, especially the last 6" of the return. Ran out of time for METCON, will shoot for a lunch makeup.

Jacob Heppner said...

Andy,

You must have some sort of Turkish descent, because that is an impressive/heavy Barbell TGU.

Andy said...

My bad, I misread the WOD post and subbed Anglo-Saxon Get-ups. Good thing, I am terrible at Turkish Get-ups! I do love me some Doner Kebab and Turkish Pizza though. I miss Germany, and am now hungry...

Erik said...

IMCF LA

105 dumbell TGU 1RM (I just now read that the Rx was barbell!)

Then ~30 or so 50# DB AMRAP, lost count.

Jodie Kunkel said...

My back is still a bit tender from last week's ruck march, so I foregone the Turkish get ups and substituted with the main site WOD. Nancy - 5RFT: 400m run, 95lbs overhead squats x15. 23:13 with the OHS dropped to 75lbs.

monroe said...

Barbell TGU 65 L 75 R. 10 Min METCON with 44# KB: 32 reps. That was a good one!

Meghan Smith said...

Couldn't ask my athletes to do it if I wasn't willing myself so today I did 150 burpees at 12:14. Poor planning the day before a burpee box jump WOD. Plan to git the TGU Tuesday instead.