Turkish Get Ups, Bulletproof Shoulders and Grip Training

Morning session

Warmup

Commando rocking
Face the wall (FTW) squats
Butterfly hip flows
Kettlebell halo's 16kg 5R, 5L
Kettlebell Goblet squats - full depth ass to grass
16kg *8, 20kg *7, 24kg *6, 28kg *5, 32kg *5

Turkish Get Ups & my version of bulletproof shoulders

16kg TGU 1R, 1L
While laying supine on the floor (flat on my back)
5 lifts from side to side (navel level) 5 diagonal pullovers left to right, 5 diagonal pullovers right to left, 5 regular pullovers, 5 floor presses R&L, 5 straight arm pullovers across the face.

20kg TGU 1R, 1L
While laying supine on the floor
5 lifts from side to side (navel level) 4 diagonal pullovers left to right, 4 diagonal pullovers right to left, 4 regular pullovers, 5 floor presses R&L, 5 straight arm pullovers across the face.

24kg TGU 1R, 1L
While laying supine on the floor
3 lifts from side to side (navel level) 3 diagonal pullovers left to right, 3 diagonal pullovers right to left, 3 regular pullovers, 5 floor presses R&L, 3 straight arm pullovers across the face.

28kg TGU 1L, 1R
While laying supine on the floor
3 lifts from side to side (navel level) 2 diagonal pullovers left to right, 2 diagonal pullovers right to left, 2 regular pullovers, 5 floor presses R&L, 3 straight arm pullovers across the face.

Cooldown

5 minutes Indian club swinging with 3lb clubs

163 reps

Afternoon session

Warmup

5 minutes with boading balls
Joint circling and stretching of the hands, fingers and wrists

Vertical pullup handles

Grip training

8 * skin the cat on narrow vertical pullup handles
8 pullups on narrow vertical pullup handles
5 Australian pullups on wrist wrench bar
3 pullups on fat grip vertical pullup handles
8 Pullups on revolving sleeves - medium bar
4 Pullups on revolving sleves - fat bar
24 kg one arm deadlift on the fat grip wrist wrench 3R, 2L
28 kg one arm deadlift on the medium grip wrist wrench 3R, 3L
Bodyweight @ 83kg + 80kg bar hang 9 seconds

Wrist wrenches and wrist wrench bar

48 reps

163 + 48 = 211 reps daily total.

Cooldown
5 minutes with Boading balls
Joint circling & stretching

Notes

This seems like quite a bit of training when it's seen written down but it's really 2 quite short training sessions that are not very taxing on the CNS.

I do the pullovers both before during and after doing each TGU with each weight.

I have a shoulder that's had well over 150 dislocations, it got that bad at one stage that I could sneeze or even just roll over in bed and it would pop out. I had it repaired surgically but the surgery failed and it kept popping out. All the best advice from physiotherapists turned out to be useless BS and I'm sure their advice was even making my shoulder worse.

So I decided to work on all the areas I knew were weak and I developed this routine. The most important part of the routine is the diagonal pullovers, I start with a kettlebell next to one hip while I'm laying supine(on my back) and then do a diagonal pullover and the kettlebell comes to rest almost touching the floor behind the opposite shoulder.

This works all the anterior aspects of the deltoids and rotator cuff through a very large range of rotation in a way nothing else I've found can and it tightens the joint up which prevents dislocations. If I stop doing the diagonal pullovers for any more than about two weeks I can expect it to start dislocating again. The stuff the physios had me doing were high rep sets of BS that did nothing except make me tired.

The straight arm pullovers (across the face) work the posterior deltoids very hard and help give a bit of structural balance. Don't try these at home without a good dental insurance plan.