Get up, Stand up

TURKISH GET UPS interspersed through my FINAL ever report for uni which I wrote at the standing desk this afternoon!!

4 x 5 TGU each arm @16kg

LPO 30

27/11

WOD:

4 x 5 Back Squat @80kg

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

4 Muscle Snatch, 4 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
4 Muscle cleans, 4 Front squats @65kg

4 x 6 Clean Pulls @90kg

3 x 12 Pendlay rows @70kg

LPO 29

25/11

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (8 sets)

3 Power cleans, 3 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

3 x 15 One arm KB rows @32kg

LPO 28

WOD:

2 cycles of:
4 Power Snatch,  3 Snatch Push Press, 4 OHS @40kg

3 Power Snatch,  2 Snatch Push Press, 3 OHS @45kg
2 Power Snatch,  1 Snatch Push Press, 2 OHS @45kg

6 x 2 Power cleans, 2 Front Squats, 2 Push press
      60kg-65kg-65kg-60kg-65kg-65kg

4 x 4 Snatch Pulls @65kg

3 x 10 Pendlay rows @65kg

LPO 27

WOD:

5 x 6 Front squat @70kg

Alternating (8 sets)
4 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

2 Power cleans, 4 Push press, 4 O/H Lunges @60kg
2 Power cleans, 3 Push press, 3 O/H Lunges @65kg

4 x 5 Snatch high pulls @65kg

4 x 6 Deadlift @100kg

LPO 26

WOD:

4 x 5 Back Squat @80kg

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

4 Muscle Snatch, 4 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
4 Muscle cleans, 4 Front squats @65kg

4 x 6 Clean Pulls @90kg

3 x 12 Bent over rows @65kg

3 x 10 Standing Russian twists with barbell + 10kg

LPO 25

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (8 sets)

3 Power cleans, 3 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @70kg

4 x 6 Deadlift @100kg

LPO 24

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
3 Muscle cleans, 3 Front squats @65kg

1 x 20 Back Squat @80kg

4 x 6 Clean Pulls @90kg

LPO 23

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

Flip & Smash

Pre:

2 x 30 sec headstand

2 x 10 handstand attempts

WOD:

1/

3 x 10 sec L-sit hold each leg (1 leg tucked, 1 leg out) 

3 x 5 HSPU (strict)

3 x 10 tree branch pull-ups

2/

2 rounds for TIME of:

10 single KB clean & military press each arm @16kg

10 hollow rocks

10 single KB snatch each arm @16kg

10 KB renegade rows @8kg

6.20

3/

1 min of each:

tyre flip

tyre smash with sledgehammer (right)

tyre flip

tyre smash with sledgehammer (left)