2 rounds of:
10 Push ups
5 Pull ups
Accumulate 3:00 of static overhead hold (135 lb./95 lb.)*
10 Rounds of Cindy (1 round = 5 pull-ups, 10 push-ups, 15 air squats)
Post time to comments.
*You will lock out a barbell overhead and hold it in a static position. Let’s say you hold it overhead for 1:00, and then you put it down. You can rest for as long as you want before you pick it back up to continue to accumulate 3:00 total overhead. However, you want to minimize your rest time because as soon as you accumulate 3:00 overhead, you move straight into 10 rounds of Cindy, followed by an 800m run. Your total time for WOD includes your rest time in the 3:00 overhead.
You: “Do I HAVE to use the hook grip??”
It’s no secret, I LOVE the hook grip. I hook grip everything and have developed a bone callus because of it (cool and not cool at the same time :)). The hook grip is THE MOST secure grip you can use, and if you are lifting weight explosively from the ground (ie, snatching or cleaning it), you need a secure grip. The weight is always going to try and pull away from you – if you hook grip the barbell, the weight will not fly out of your hands.
So, wrap your thumb around the barbell, then wrap one-two fingers over your thumb (or the tip of the thumb – whatever is comfortable for you). You can tape your thumb to protect it, but you MUST get your thumb around the barbell.
And yes, the hook grip is uncomfortable at first. But like Brussel sprouts, you get used to it, and eventually decide it’s the best thing ever.
In addition to the barbell, learn to hook grip the pull-up bar. The picture below is from “Becoming a Supple Leopard” by Kelly Starrett and shows how to properly grip a pull-up bar. This will ensure you do not ever fall of the pull-up bar (thereby keeping all of your limbs intact), and it also reduces the amount of friction between your hands and the bar, thereby ripping your hands less.
(If you have small hands, it’s tough to get in this position, but you can do it. Focus on getting your pinky knuckle over the bar.)
Hook gripping the pull-up bar changes how you “pull” in the pull-up, recruiting a stronger muscle pattern. It will feel weird at first, but once you get used to it, you will find pull-ups are much, much easier, and you will develop a strong pull that will transfer over into your lifts as well, generating strong pulls from the ground.
LEARN TO USE THE HOOK GRIP, and do not fall back on old habits just because it’s “easier” – you will train better in the long run (and be safer) if you learn to hook grip the barbell and pull-up bar. It will be uncomfortable at first, but remember, Brussel sprouts were never good the first time you tried those either. You will get used to it and learn to love it, I promise.
Post thoughts to comments.