Category Archives: G

Gymnastic Movement

Turkish Getups with Grace (scaled)

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Not for time (take as much time as needed) do 3 rounds of:

3 x Turkish Getups @ 18kg per side

Then for time do:

30 x Clean and Jerk @ 43kg (95lbs)

Result:  Turkish Getups were good at 18kg!  Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53.  HR max=172 / ave=157.

hr_graph_08012015

HR Graph

Weighted Dips and Pullups plus a Metcon

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EMOM alternate:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 25kg

Then perform as many rounds and reps as possible in 14 minutes of:

  • 7 x Dumbell Snatch @ 21kg Left Hand
  • 7 x Burpees
  • 7 x Dumbell Snatch @ 21kg Right Hand
  • 7 x V-Ups

Results: For the metcon part completed exactly 7 rounds.  V-Ups were not pretty but manageable.