Wednesday, November 05, 2008

Get-ups...

Prep work - Z

32kg Get-ups - Various styles
10 singles L and R
3+3
2+2

Pistol practice - {down on 2 - up on 1} x 2+2, 2+2

Stretch

Get-up styles:
Arm bar start
Half Kneeling press x 2
Snatch (x5) get-down - switch hands - Snatch (x5) get-down
Overhead squat negative
Bottoms up x 1 R - 0 Left
2kb one hand (32kg+20kg) 52 Kg Get-up x 1+1

What can I say- I am just grooving on the get-ups.
The 52kg get-up was good - just need to perfect the handle positions.
Bottoms-up get-up was ok on the Right but still not going on the Left so I just did a regular get-up.
Basically I went - arm bar, Half kneeling press, Snatch switch get-down, OHsq negative, and then the bottoms up for one "set" and did the 2kb in one hand get-up the next "set". Then finished with 3+3 and 2+2. Hitting a lot of different areas and movements.

6 comments:

Dustin Rippetoe said...

I love the Snatch/GU combo. It is like a mini-package of RKC goodness.

Max Shank said...

I'm thinking of taking 4 weeks and Only doing Z and corrective prep and Get-up/VO2 max for training, any thoughts on that regarding frequency/volume etc? I have some Ideas but I'd like to know what you think about it.
I feel like I could still hit pistols and pullups with this routine.

Brett Jones said...

A mini package of RKC goodness - Love it!!

Max - you can do a bit everyday - my current routine is Get-ups one day, VO2max the next - day off when needed.
Vary the volume (between 10-30 total get-ups) and vary the volume and weight of the VO2 max training.

that should do it.

FIZ said...
This comment has been removed by the author.
Adam said...

Brett

How did you get the two bells on to one hand? Are you stacking them?

I figure i can lift a dangerous amount of weight in one hand once i can figure out how your doing it.

What i was doing one on each side of the hand, but that does not work with the big bells. 32's are about the max, but i dont have anyone to hand me the other bell.

Brett Jones said...

Adam,
I did have help but basically I rolled to my side as usual - tilted the KBs together and then had a bit of help getting them to the extended arm position.
But I am thinking that a "cheat" clean (just like a 2kb one hand press) and push press so you start the Get-up from standing might be the best way to go.

and yes - you probably can move a lot of weight this way but build up.

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