Today's Training was 1 from the Iron Tamer , Dave Whitley Master RKC. 15 minutes of hard work.
I used 35 lb. KB for first part and 53lb.KB for Swings and breathing ladders
These are all individual parts of a Turkish Get Up / TGU
Foam roller and pre - stretch
Set Gym Boss for 45sec on 15 rest / transition.
1 - Half Kneel / Lunge Left to stand KB overhead.
2 - Half Kneel / Lunge Right to stand KB overhead.
3 - Two Hand Swing
4 - Goblet Squats
5 - Kneeling Windmill Left
6 - Kneeling Windmill Right
7 - Two Hand Swing
8 - Goblet Squats
9 - Supine to Sit Up Left
10 - Supine to sit Up Right
11 - Two Hand Swing
12 - Full Get Up Left
13 - Full Get Up Right
14 - Two Hand Swing
15 - Goblet Squats
100 Fast Swings 10 at a time with a 2:1 breathing ladder, 10 swings 5 breaths. the slower you breath and control your mind and emotions , the longer the rest period.Zog
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