After a pretty intense Deadlift stimulus yesterday, today’s workout is a continuous effort combining lightly loaded posterior-driven pull to overhead, with a Turkish Get-up buy-n and buy-out.
Overhead stability is a constant element throughout the entire workout—more intense with the Turkish Get-ups and then again at the top-end range of motion for the couplet. This aspect is intended to make the last set of TGU pretty challenging at the end of the workout.
For the Single-Arm DB movements, you must alternate arms each rep. This will add an element of coordination and inherently slow down the workout a little. This, in combination with the slower nature of the TGU, will make this workout a bit more technique and concentration heavy than other burners.
All athletes are to use the same single DB for the entire workout and all movements. We will be working up to a heavy TGU on each arm to help you practice the movement and prep you to find an appropriate workout weight.
A good strategy for the beginning and end of the workout is to be even keeled and calm throughout the TGU. In the middle of the workout, you can afford to go at a slightly more aggressive pace because the movement is less taxing in terms of loading.
Choose a loading with which you can perform about 4 TGU (2 each arm) without taking much of a break. The middle portion should also be fast—unbroken DB Hang Power Snatches, break, and likely unbroken on the Devils Presses.
We are looking to finish in about 8-10 min.