Guest Programmer – Rob Lawson
April 30-May 12, 2024
For load:
Deadlift 5-5-5-5-5 reps
Finisher:
On a 10-minute clock, build to a heavy Turkish get-up.
Post loads to comments.
Scaling:
Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!
The Turkish get-up is a great tool to build core strength and shoulder stability. The movement will be a great bit of accessory work to finish off a strength-focused day. Complete this movement with a dumbbell, kettlebell, or even a barbell (most challenging).
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Deadlift
What is a Deadlift?
The Dumbbell Turkish Get-up
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Anna Bartlet at CrossFit Shapesmiths in London, England.
Comments on 240506
88 Comments
285, 295, 305, 315, 325
Got up to 70# dumbbell on TGU. One rep with each arm.
E4.5MOM, focused on technique
215x5
(tough, but good. can go up slightly next time)
15 reps deadlift with 87.5kg
8.4kg dumbell in the turkish get-up.
105 kg for DL
Deadlift:
135-185-195-205-215
Turkish Get-up:
Worked up to 35lb DB.
All sets at 130Kg
Deadlift
5- 185
5- 195
5- 205
5- 215
5- 220
Turkish getups- 1 rep max in 10 minutes
40 lb dumbell
M/13/6,3/180
135,205,215,225
was severely lacking in strength for the deadlifts so tried to make up for it in the TGUs
50lb each arm
Performed on 5/7. I'm a day behind.
205(10). 255(5), 275(5), 295(5), 315(5), 285(5). Pretty happy with that. Shoulder issues prevent a meaningful Turkish get-up.
145, 155, 165, 175, 180
Worked up to a 35# TGU and did 4 reps each side at that weight
37 / M / 5'9" / 140lbs
50lb dumbbells deadlifts (reps)
20-20-20-13-14
Dumbbell TGU
40lbs
Probably should have saved this one for tomorrow when I'll have easy access to a barbell; the DLs were just a grip exercise today.
(Did the TGU with both arms before increasing weight.)
M/ 31y / 93 kg
Dl: 135 / 140 / 145 / 150 / 155 kg
TGU : Db 32 kg
30/175/5'6
DL - 175
53# KB turkish get up
Completed 5/7 at the Y. Playing catch-up on some of Rob’s programming but this one looked like fun to jump to.
295-315-335-345-355 (PR)
worked up to a 75lb DB TGU with each arm. Got a 32kg KB TGU with each arm before that but don’t think the KB could have been successful if heavier.
not sure of my PR with x5 DL, but pretty sure anything above 335 is a new record!
In kg:
140-140-145-145-150
attempted 1RM @165kg ✅
Turkish getup 28kg
*170kg 1RM
140 Kg DL
40 Kg TGU with barbell
63” 171lb
Rx’d
Score:
205lb
Beginner: 5x115, 135, 165, 185, 215. A far cry from ‘06’s 445. 1k run 5:17
215#
Weight felt good. 2 mins between sets felt fast, but that's the point.
3 x TGUs each side @ 16kg
1º- 285 LB
2º- 295 LB
3º- 305 LB
4º- 316 LB
5º- 325 LB
TGU 22,5 Kg/50 LB
315
345
365
405
435
TGU - 85lb barbell...that was tricky😅
Son(16), he insisted on staying 1 plate away from me
225
255
275
315
345
TGU - 45lb DB
Awesome job to both!
The K’s are a strong family!
😉
For load:
Deadlift 5-5-5-5-5 reps
Finisher:
TL: 225-245-265-275-295lbs
On a 10-minute clock, build to a heavy Turkish get-up.
TGL: 13-18-26-35lbs- Tried & failed @ 54lbs
DL: 275-285-295-305-315
TGUp: 54lbs KB
GWU: Full Body Rot
2x Walking Scoops/5 Pullups/10 Sqt/15 Situps/10 KBS
SPWU: DL Prog/^ Wod weight
Well done!
255/275/275/285/295# DL
16kg/20kg/24kg/32kg each arm getup.
54 yo M/ 5'9"/ 150 lbs
225-230-235-240-245
TGU with 35 lb dumbbell
315-335-365-375-380
TGU (with dumbbell): (lbs)15-20-25-30-35-40-45-50
Great job my man!
Great Job!
315-365-365-365-375#
felt a lot harder than expected.
70# kettlebell TGU, 1 rep each arm
Nicely done!
TGU 20lb DB
Deadlifts:
185-205-225-235-245
worked up to 50 lb DB Turkish Get Up
m/42/165
Deadlift:
reps: 5 , 5 , 5 , 5 , 5
Kg :142, 144, 144, 146, 146
TGU (in 10’)
Kb16 (1 dx, 1 sx); kb20 (1 dx, 1sx); kb24 (1 dx, 1 sx); kb32 (3 dx, 3 sx)
DLs:
225-245-265-275-285# (+2 sets at 225 and 1 at 135 after)
Don't know what my 1RM is anymore, so decided to just keep going up until the 5 reps started to make me breathe a little heavier.
TGUs:
Only went up to 40# 1L/1R as that's all the left elbow was going to take today. Many reps though at 15, 25, and 35# left and right to practice the movement. This was the first time doing TGU since my nasty back injury nearly 3 years ago - almost didn't do them today when remembering that but decided to give it a go.
Did a little bit of Maxton prep (minus the burpees) as part of warm-up and cool-down: several sets of pull-ups and box step-ups with a 20# plate carrier.
Nice work! Been a while since I did TGU as well…..a little wobbly at first….
Nice Work Lincoln!
275-295-315-325-345 (3 reps)
Warm-up
Barx12
135x5
225x3
275x2
315x5
325x5
330x5
330x5
330x5
Back-off
135x12
M/44/5’10”/172
255, 265, 275, 285 (PR!), 295 (only got three; dropped to 275 to finish set)
no time for Turkish Get-ups
Congrats on the PR!
So many high numbers on both DLs AND TGUs. Nice work, all!!!
DL (lbs) 185-205-225-245-275 (3)
TGU 25 lb db
5 × 5:
• 135
• 155
• 185
• 205
• 225
246-260-280-290-300. Matched PR, didn't check to see if there's a compare to beforehand (201230 for anyone wondering). This 300 felt easy, definitely had room for more. Might retry.
Row 1000m - 3:24.6 (PR). Last 3:26.1.
53 lbs TGUs
Dmb’s-75/80/85/90/90
TGU’s-25lbs
M / 5’7 / 21 / 195
*6 WEEK MURPH TRAINING - Week 4/6 - Workout 1/5*
As many rounds as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
ROUNDS COMPLETED - 20
I’m proud of this one. The pull ups got a little tough, but I managed a round on every minute by
kipping my pull ups. The last few sets of push ups started getting pretty tough, but squats were pretty consistent.
Stimulus:
Outside of these daily murph preparation workouts I’ve been doing a morning active stretching/mobility routine and a post workout mobility/stretching routine. I’m trying to get my body open and mobile.
This week I’m counting calories for about 80% of the day to help get my weight down. My goal is 175lbs by October 1st.
if any of yall are trying to lose weight this calculator I’ve found is the most accurate at getting you a set caloric need for weight loss, weight management, or weight gain.
https://www.calculator.net/calorie-calculator.html
Thanks for sharing and good job! That rep scheme is Cindy!
Keep up the solid work, but don’t forget to allow for adequate recovery as well.
Sets of 10 to test but not overwork my balky back.
175-185-195-205-215#
Lots left in the tank, but a decent test, especially if my back doesn’t seize up when it cools down.
No TGUs today.
61/5’8”/156
225
250
270
285
300
tgu
40 db
110-120-130-140-141kg
Turkish get-up
24, 28, 32, 32kg
Deadlifts all at 225-lbs
Get-ups: 15-20-25-30-33-35 lbs
Stopped at 8min mark: 35 was definitely max
I did Friday's snatch practice yesterday at a hotel in SW Virginia, (doubled reps with dumbbells), then I drove 6 hours home over the mountains. General fatigue is keeping weight low.
Good work! That area of VA is very pretty.
M/49/6'2"/185#
5 x 5 Trap bar DL's
290/300/310/325/335#
10:00 of TGU's using a KB 1L/1R
70#/88#/97#/102#
Love me some TGU's!!!
Fantastic TGUs!
You are the man on the TGUs!
That's a lot of weight for TGUs, great job!
Awesone
Awesome *
Deadlift 5-5-5-5-5 reps
135-155-175-195-225
Finisher:
On a 10-minute clock, build
20 lbs
Deadlifts:one of my stronger moves, sadly, not enough plates to get near 80-85% of 1RM (@285# per last record I could find) so:
5 @ 65,75,85,95,105#s, then:
15,12,9,6,3 with 105# alternating grips: overhand & mixed with dominant hand under & hook.
TGUs-never really managed this move, but watched some great tutorials & felt surprisingly OK; did them unweighted, to work on form, sequence, then 10# KB, a few with 15# DB, but felt better/safer for my shoulders w. light KB until stronger in the movement. Adding to my list of hard stuff to get better at.
Also, Dear Family: Bouquet of bumper plates in lieu of flowers for Mother's Day?!?
Hope the family’s monitoring main site!
Lol! Me too, Jim! But just in case, I'm "accidentally" leaving search histories open ☺️
Deadlift: 110-110-115-115-120 kg
TGU: 10-12,5-15-17,5-20 kg
Deadlift only.
255/275/305/325/340lbs
135-185-205-235-255-285-325-345
Started at 25 went to 65
Great job!
Solid
Globo wod: If you are using iron plates today lower the bar down with control. If needed use mats under the plates if the gym management hates noise. Dumbbells sub dumbbell deadlifts. If you max the available dumbbells do AMRAP sets. TGUs as rxed.
65, 75, 95, 115, 125, 145 lbs
TGU kb 30 lbs
15,12,9,6,3 with 145 lbs
But if I'm guessing correctly and you don't have dumbbells, you could do it with a heavy backpack (e.g. filled with books) or any other heavy (odd) object. A water bottle might be enough to at least practice the movement.
TGU: 45 lbs kb
m/39/241
Good work!
110-115-120-130-140
TGU: 10kg
220-265-308-330-320 in lbs
330 is not too far off from my lifetime PR of 348 for a set of 5.
I was honestly dead after deads but I guess this one is for the metheads: 16-18-20-24-26 kg (57 lbs) DB Turkish Getups - was a lot of fun!
Nice work my Man!
Solid!
100 110 115 110 105
30bl