2 rounds of:
20 Double unders
5 Hang cleans
5 Pull ups
5 Push ups
7 sets of: 1 Push Press + 1 Split Jerk
2 rounds for time of:
100 Double unders
50 Push jerks (95 lb./65 lb.)
25 Kettlebell swings (53 lb./35 lb.)
Post loads and WOD time to comments.
1. Wrap your fingers around your kettlebell and hold on to your kettlebell. Grip the handle with both hands, and do not let the kettlebell rotate around in your grip.
2. Wrap your thumbs around the pull-up bar and hold on to the bar with a closed grip. Hook grip the bar if you can – it will make all the difference in your pull (making it stronger) and will in turn transfer into your Olympic lifts. Keep in mind, it’s not a white-knuckle death grip on the bar – you are merely securing your grip so that you don’t fall off the pull-up bar (which I have done by the way and would not recommend).
3. HOOK GRIP the Olympic lifting bar.
Why? You are moving a lot of weight through space with explosive power. The only way to safely grip the bar is the hook grip, which ensures if the bar gets forward, the weight will not fly out of your hands. And yes, it will be uncomfortable at first – tape your thumbs, and you’ll get used to it. Do not avoid it – it’s what all the cool kids use.
Note: You only have to use the hook grip on the snatch and clean (not the jerk, just the clean). All other lifts, it’s your choice to hook grip or regular grip.
4. Do not jerk from your fingertips. Any time you clean and jerk, you start with the hook grip (see above), and when you stand up from the clean, the bar is resting on your fingertips – like this:
Before you jerk and move the weight overhead, you must re-grip the bar and then go! You want to make sure you have a secure grip on the bar before moving it overhead (so that it doesn’t slip out and hit you in the face). Your re-grip will look like this (and notice the barbell is still in contact with the athlete’s shoulders):
Watch Ilya Ilin make the adjustment as he stands from the clean – the bar pops off of his shoulders, and he re-grips, then jerks.
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