Wednesday, June 9, 2010

Sled Sprint yesterday, Turkish Get Ups today

Yesterday I went out with one of my guys and hit the huge field across the street from The Garage to do some resisted sprint.  I had put together a great sled (just a heavy board with some wooden skis and a metal pipe to support the weight), and we hooked the TRX to it.  We ran a selection of 50 meter sprints, holding the TRX in various ways; then, we finished off with a few 100 meter sprints.  This was the perfect recovery and build up post-1RM day.  The weight was light (45#), making the sprints easier than normal resisted running, but just hard enough to make it tougher than normal sprints.  It was perfectly exhausting.

Today, we had stability and mobility work.  We started off with 4 rounds of 3 reps (each arm) Turkish Get Ups.  Man, do I love this exercise.  When done with a great heavy weight, it is just brutal.  But the stability throughout the entire body is second to none.  I, along with the rest of the groups that came in, really focused on taking our time with the movement, going slowly as to make sure we were not muscling through it, and just focusing on coordinating the entire body to stay in control.  I got up to 85# and felt very strong with it.  And all my guys got some great weights, forcing themselves to struggle through that last rep.

We then moved to a selection of exercises, focusing on mobility and power.  We got light front squats for 8 reps, to heavy KB clean to thruster at 6 reps each arm, then finished the circuit with12  cable vertical jumps.  This was a cool one, I strapped a couple light resistance cables to some heavy doubles, grabbed hold, and jumped as high as possible.  After some very light barbel clean form work, we all finished up with a brutal circuit on the TRX.  It was a great day.

Never Stop, GET FIT.

Josh Courage

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