Thursday, September 9, 2010

Thursday Septamber 09, 2010

21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)

Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!

5 comments:

Fitness Estrella said...

Paul - 15:24 RX'd

1st round
Did all 21 of TGU's (took 5:30)
Did 6, 10, 5 of SOTS (took 2:00)
2nd round
Did 10, 5 of TGU's
Did 10, 5 of SOTS
3rd round
Did all 9 of TGU's
Did 8, 1 of SOTS

45# Barbar for both exercises.
This was difficult. I could not believe how much core stability this took. I could not believe how much I was pouring sweat during this WOD as well. Good change in exercise.

kq said...

Interesting...well done Paul!
Do you stay in a squat during the SOTS press?
Thanks!!

Fitness Estrella said...

Yes, you stay in a squat position while pressing the weight. If you are using a barbell, press it from behind the neck. If using dumbbells keep them as far back as you can to help with the balance.

kq said...

14:42
Turkish Get Up; 15lb dumbbell
SOTS push press; 10lb dumbbells

Heaviest dumbbell weight I have; I actually had to hold a 10lb and 5lb together for the TGU. 20lbs would have been perfect for turkish. SOTS were okay; not sure how deep of a squat you are supposed to be in. I am sure I will feel this one tomorrow...thanks!

Jen B. said...

15:39
15# DB for TGU
25# bar for SOTS

This was a different WOD. My shoulders were on fire. Tried to use a 20# DB for TGU, but a little too heavy...maybe next time. SOTS were also challenging...couldn't do more than 5 in a row.