“Last Chance”

For time:

20 Tuck jumps

50 Kettlebell swings 53# (35#)

10 Ball slams

40 Kettlebell swings 53# (35#)

20 Ball slams

30 Kettlebell swings 53# (35#)

30 Ball slams

20 Kettlebell swings 53# (35#)

40 Ball slams

10 Kettlebell swings 53# (35#)

50 Ball slams

20 Tuck jumps

Compare to Saturday, November 15th.

Post time and thoughts to comments.


Stef pulling under with great triple extension.

Yesterday’s WOD was an exercise in pacing and attention to form and efficiency.  I guess that would sum up most of the workouts we do, but this one in particular stressed the use of the “hook grip.”  Whenever we incorporate any of the olympic movements (C&J, snatch) or heavy deads into a workout, be sure to employ the hook grip.  This will allow you to release your death grip on the bar and relax your forearms a bit.

The hook grip is used by wrapping your thumbs around the bar and then sqeezing your thumbs and the bar with the fingers.  This prevents the bar from spinning out of your hands.  Many people find this grip especially painful initially, but as the hands get used to it over time, find that the pain subsides.  However, whenever deadlifting near your max, your thumbs will undoubtedly be sore.

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