1 Turkish Get-up @ 90% of 1RM (Left arm)
1 Turkish Get-up @ 90% (Right arm)
1 Turkish Get-up @ 90% (Left arm)
1 Turkish Get-up @ 90% (Right arm)
3 Turkish Get-up @ 60-70% of 1RM (Left arm)
3 Turkish Get-up @ 60-70% (Right arm)
5 Turkish Get-up @ 40-50% of 1RM (Left arm)
5 Turkish Get-up @ 40-50% (Right arm)
Rest between reps/ arms as needed, and add a 2/1000 pause to any transition point that you are struggling with. If designated percentages create compromised position, adjust weight immediately and continue safely.
Then,
Benchmark
“Waking the Dead” 6:55
(Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)
20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M
10 Tire/ Box jump (With hammer)
Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.