Main Course:
- Snatch Grip Deadlifts
- 15 minutes to your 2 rep max.
- As always, use your hooked grip and start getting used to loving the feeling. If you are new to hooking don’t do too much too fast, or you might achieve a ‘less desirable’ outcome. Foundations before Penthouses.
- Think like your snatching: get set up, get organized and pull BACK and up, not just up. Do not change your foot position to accommodate.
- 10 x 40m Prowler High/Low SPRINTS!
- 2om high handles, 20m low handles
- add 50 for women, 90 for men. Minimal rest between rounds. Get some FAST.
Dessert
Todays desert is savory: 800m run @ <75% as post-hab
Food for Thought:
“Valour, glory, firmness, skill, generosity, steadiness in battle and ability to rule - these constitute the duty of a soldier. They flow from his own nature.”
by The Bhagavad Gita
Snatch Grip DL’s: 245#x2 – Did this weight twice and focused on keeping a straight back through both reps. Second set of two was better than the first.
Prowlers and 800m jog – completed.
Had a lot of difficulty with my grip this morning. Got to 165# x 2 with the hooked grip. Using a normal grip it just fell out of my hands after one rep. My grip is weak sauce.
Prowlers: Hurt so good. Used 90#’s – and SO thankful for the 800m run afterward, I think that’s what’s allowing me to walk today.
“On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow.” ~Friedrich Nietzsche
Wide Arm Health Lifts: 285# x2
Grip proved the limiting factor on this effort.
Prowlers –> Destromination.
800M Run –> Cool breeze on a sunny day.
Great work everyone in the 7am sausage party.
Snatch Grip Dead Lifts: Worked up to 213×2
Sntach Grip Deadlifts: Worked up to 203×3. Had a really hard time with the hook grip once I got a little heavy my grip fell apart.
Worked doubles to 285.. got 1 and couldn’t keep my grip on the 2nd.
Prowlers rx weight
Getting my ankle scoped tmrw AM!! see yall on Tuesday
Snatch grip DL: 185×2.
Prowlers: Rx.
Dessert: Cathartic.
Snatch DL: 255×2
Prowlers: Rx’d. Anybody else wearing the New Balance Minimus cross-trainers? I found them slipping alot on the low grip side…
Dessert: Very pleasant
Snatch grip DL- 203×2
PROWLERS=meowwwww it burns so good!
800m run-excellent idea!
Snatch DL: stayed at 275 for a couple sets just to keep form and maintain hook grip. Ankle/foot was slow to get up to speed but felt ok. We’ll see how the rest of the day treats me.
WoD: done. Super hard getting/ maintaining traction. Much respect to the ladies of 6am! They put me to shame. I’ve got quite a bit of work to do to keep up with them.
Dessert: 800m powerwalk
Snatch-Grip DeadLift: 295#x1,1…got 275#x2 a couple of times, yes grip was the limiting factor (ring finger had issues today, callous?)
Rx’d Prowlers 8x40m, 90#…slipping was issue on return trip ‘low-bar’
6 consecutive HSPUs to 2 AbMats…tried to 1 AbMat, got off the ground at least but failed
Snatch Grip Deadlift: 173 X 2 it was very difficult using the hook grip at that weight, slipped out of my hands on the second rep.
Prowlers: Rx’d girls for 8 rounds decided to try the big boy weight for round 9
Dessert: much needed jog
Snatch deads: 133# X 2 hook grip, damn, damn, dammmnnnn!!!
Prowlers: I think this will become my new love/hate movement.
800m run: what a beautiful day to get rid of lactic acid build up!
Thanks for the motivation Mel, Kendra and Courtney!! Have a Happy Tuesday everyone.
Snatch DL: 173 (I think?) x 1 x 1 — worked at this weight twice but could not get consecutive pulls. This was with regular grip, hook grip got miserable around 163, i think.
Prowlers sux, glad to be done. The 800m jog was ridiculous at the beginning, but felt good by the end.
Snatch DL: 235#
Worked up to 203# for 2, lost the hook grip though. I neeeed more grip strength!!
I heart prowlers! and 800m runs with 90% of my blood shunted to my legs
Worked on very wide grip (very edges of the bar) and hook grip. I’m obviously not doing the hook grip right because it felt like I was crushing my thumbs and I don’t see myself getting used to that.
Prowlers are the one exercise that bigger guys have an advantage ( get some throw weight behind the prowler)
The run didn’t suck as much at the end as it did at the beginning.
Snatch – 143# x2 …. Didn’t like being limited by my grip …. Bc weight felt easy . Loved loved loved girl power @ 12 today
and prowlers brought on another set of emotions : o