Muscle: Friday, December 21, 2018

CrossFit Surge – Muscle

Pressing Turkish Get Up

3 sets:

Turkish get up pressing complex: (1 set = 10-20 total presses each arm)

2-4 single arm kb floor to half kneeling Turkish get up + 2-4 half kneeling single arm kb shoulder press to full turkish get up (standing) + 2-4 single arm kb shoulder press to half kneeling Turkish get up + 2-4 half kneeling single arm kb shoulder press to supine on back + 2-4 single arm kb floor press

Band Pull a Parts x 15-20

*Use a weight you can perform full sequence unbroken.

DB Pull Complex

3 Sets:

Prone Incline Alternating From Top Bat wing DB Neutral Grip to Supinated Grip Rotational DB Row x 6-8

Prone Incline Full ROM DB Front Raise x 8-10

Prone Incline DB Lateral Raise x 10-12

Prone Incline DB Curl x 8-10

Pressing DB Complex

3 Sets:

Incline DB Press @21×1 x 8-10

Flat Bench Close Grip DB Bench Press @21×1 x 8-10

Low Incline Neutral Grip to Supinated Grip Rotational DB Flys x 12-15