Tuesday 171003

5 Rounds for time:
Run 400 Meters
10 Single arm push press (R) 40#(25#)
10 Single arm push press (L) 40#(25#)
10 Burpees

Post time to BTWB

Mick, Nicole, Nate

Mick and Nicole all smiles after the Team Series workouts. Nate happy for another reason, that the other two will soon find out about.
















After Friday’s workout that had a lot of different types of pull ups in it, a few people asked me about how to build their grip strength.  Grip is so important in many exercises we do.  From pull ups to kettlebell swings and anything that requires us to hold on to the barbell for long periods of time, grip is sometimes the deciding factor to being able to continue working or having to take a rest.  If you need another example of grip strength from a past workout we’ve done, think back to last week’s workout of hang power cleans and shoulder to overhead.  Once your grip goes, it takes a while before it comes back so building your capacity will make grip intensive workouts a lot easier.   Below are a few exercises to help develop grip strength.  

Plate pinches 
As the name suggests, this is a great exercise for developing pinching power and your pinch grip. Grab a pair of 10lb. plates (the steel kind, not the bumpers) and place them together, with the smooth side facing outwards. Wedge them into your palm and use your fingers to pinch them together. Keep a log of how long you can hold the plates together, and always try to grind out a few more seconds each time you try the exercise. If it starts to get easy, add another pair of 10’s and go from there.

Farmer carries
train grip_farmer carry
Pick your equipment of choice—be it a pair of dumbbells, kettlebells, sandbags, etc.—and place them by your side, close to your feet. Deadlift the weight up, taking care to ensure that your arms and back remain straight, and that your head is held in a neutral position. Pinch your shoulder blades together and lock your upper torso into a tight position—no rounding or wobbling. Taking short, choppy steps, walk in a straight line to your target destination. Drop the weight, and repeat.

Bar Hang
train grip_hangJump up to a pull-up bar and hang there until you fall off. If you can hang for over a minute, increase the difficulty by putting a dumbbell between your ankles, wearing a weight vest or using a dipping belt. If you’re up for a real challenge, try hanging with only one arm.

For these and a few more examples, please read the full article from Box Life Magazine HERE.


  1. NateR :

    That’s a fart joke for those of you keeping track at home.

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