Turkish Get Ups: Stage by Stage.

This exercise can be performed with either the kettlebell or dumbbell. Without a doubt the number one exercise for overall functional stability, strength and a valuable rehabilitation exercise for anyone who has suffered shoulder injuries, pain or discomfort.

Saturday 31 May Workout: Kettlebells and Combat Conditioning

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness


Kettlebell Workout:

Tabata KB Swings:
20 secs as many swings as possible. 10 secs rest.
Repeat 8 times against a running clock.
Takes 4 minutes.

Circuit:
5 Deadlift
5 Sumo Deadlift High Pulls
5 Front Squats
5 Bullhorn Push Press.
5 Thrusters (Front squat to push press)

All completed consecutively. When all exercises are done ONE round is complete.

Either: Set yourself a set number of rounds to achieve and time yourself and note.

Or: As many rounds as possible (AMRAP) in 12, 15 or 20 minutes.



PM: I headed down to the Kodokwai Judo Club in Tyne Dock where the format of the session I took part in was:

Warm up:
3 mins randoori (full contact sparring) Tachi Waza (Stand up combat)
3 mins throwing onto crash mats

Repeated 6 times

3 mins randoori (full contact sparring) Ne Waza (Groundwork/Grappling)
3 mins technique work Ne Waza

Repeated 6 times.

Cool Down.

A total of 36 mins cumulative full contact sparring with other dan grades.

30 May Workout

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness

Kettlebell Turkish Get Ups 16kg. 10left 10right 9l 9r 8l 8r 7l 7r 6l 6r
Gold Standard Burpees. 20 18 16 14 12.

Perform: 10 Turkish Get Ups (TGU's) with on the left, then 10 TGU's on the right followed by 20 Burpees
8 TGUs left 8 TGUs right followed by 18 Burpees

And so on finishing with 6 on each side and 12 Burpees.

Always warm up and cool down appropriately.

Introduction

Benjamin Walker Fitness
07941 837567 in the UK.
www.myspace.com/benjaminwalkerfitness

I will be posting sample workouts on this blog as part of my overall strategy of providing functional fitness to both my clients and the general public.

Workouts may be devised by myself or selected from a variety of top quality fitness and performance consultants.

Obviously prescribed Workouts blogged here will be scaled to suit the individual, but I can be contacted and booked for specific appraisals and training.

Work Hard, Train Hard, Stay Hard.
Post your comments and results.

Stand-by Stand-by GO!!