Trunk – Mon 10.10.16

 In W.O.D.

Let’s start of the week with some trunk work, starting with some heavy squats!

Strength: Back Squat 3-3-3-3-3

Conditioning:  For Quality for 20:00:
– 10 Toes to Bar
– 10 Hollow Rocks
– 10 Get Up Sit Ups – alternate hands as needed

Set the clock for 20 minutes and do as many rounds of the following as possible in that 20 minutes. Move at a good pace, but focus on the movements not on just completing them.  Add weight as needed throughout the rounds.

Get Up Sit Up?:

This exercise is the first phase of the Turkish Get Up, which we have been working a little bit lately!  Begin with the Kettlebell/ Dumbell pressed to a locked elbow and sink your shoulder down and back. Let the weight move slightly into the intended path of the move before using your abdomen to sit up the weight to an overhead locked out position. Tight hamstrings may prevent you from rotating your pelvis in hip-flexion to the point where the weights are above your shoulders and your shoulders are over your hips with a flat back. As you reach the top push into the resistance of the hamstrings and hold them in a stretched position for second As you come back to the starting position try to roll down as controlled as possible. Use your abdomen to roll your back down to the ground a little at a time.

get up step 1
STEP 1Lie on the floor and hold a kettlebell/dumbbell in one hand straight above your chest. One leg should be bent with your foot flat on the floor.   

get up step 2

STEP 2Initiating the move in your abs, sit up into a tall sit, while keeping the weight overhead. Pause, and then return to the floor.

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