Monday, November 10, 2008

Get-ups = Blackjack...in training anyway...

Prep work - Z, Brettzel, ASLR

20 kg Get-ups:
Arm bar start x 4+4
Bottoms-up x 4 singles R+L
1/2 Kneeling press (x2) x 4+4
10 swing Get-downs = 1+1 x 5
High Bridge + OHsq negative x 4 singles R+L

Pistol practice (8kg couterbalance) x 2+2, 2+2
{down on 2 - up on one}

10 swing Get-downs = 10 swings Right (turn the 10th into a snatch) down into a get-up repeat on Left - break - rinse and repeat 5 times.

Total Get-ups = 21 on both sides (hence the blackjack reference)
Swings x 100 (50 each side)
at

3 comments:

  1. Anonymous7:34 PM

    Brett,
    Just a comment to say thanks for keeping up with your posting. I read them all the time to keep myself accountable to "simplicity". It is easy to get caught up in doing more...anyways, I am loving the getups...thanks for your dedication and sharing with us. later, alan martin- RKC, oct 07

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  2. Frankie Mecono RKCII9:58 PM

    Get-up Master,
    Have you ever practiced Double Get-ups. I figured out a very respectable Groove last week.
    Frankie

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  3. Brett Jones1:38 PM

    Thanks Alan - simple is as simple does!

    Frankie - I haven't messed with the double get-ups.
    the contralateral firing patterns and benefits of the single bell get-ups are doing the trick for now - maybe one day I'll play around with them.

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