Thursday, March 9, 2017

Snatch Hook Grip Deadlift

Thursday, March 9, 2017


Coach Soloman - (9:00 AM) - 3 of us including Judy and me

Warm Up

400m Run and WMCF dynamic warm-up


Every 90 seconds for 12 minutes (8 sets):
Snatch Grip "Hook Grip" Deadlift x 3 reps
- work on your grip here, reps should be touch and go
- increase load as possible

This was definitely grip taxing.  I used
135-145-155-165-175-180-185-190# for the 8 sets.


Complete as many reps as possible in 10 minutes of Double Unders
EMOM - Odd 5 burpees, Even 5 wall ball shots (20#)

The workout started 3, 2, 1, go and then 5 burpees and then as many double unders as possible before minute 1 was up.  I got 18 on the first round and progressively fewer every round.  On the last round after the 5 wall ball shots, I only got 3 reps and could not link anything together.  Total reps was 78.  I felt like my form was really good on the burpees and wall ball shots.

Finish with Iron Scapula -

WY Negative
Tiger Walk
Bear Hug
Snow Angel

I dropped off the prescribed reps as the sets wore on.

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