Gripping

Monday, January 2, 2012

This is your last week to get your friends and family to sign up for On Ramp!  Also, be sure to check the Schedule changes HERE!

Mobility:
Keg Drill (our new name for the overhead mobility), 2 minutes

Warmup:
2 Rounds for Quality:
40′ Bear Crawl
10 Bar Taps
10 Bounding Box Jumps
30 Seconds Sampson Stretch

Skill/Strength:
3 Power Cleans EMOTM (every minute on the minute) for 7 minutes

WOD:
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Sara in a nice hollow position during her kipping pullup

Our first workout of the year will be a tough one on the grip!  Lets not start our year off by tearing our hands, so stay smart!  Here are a few words of advice for keeping those palms pretty:

-Whenever possible, place your hands on the bar diligently, as opposed to jumping to the bar
-Change your grip throughout the workout:  alternating grip, fingertip grip, palming grip, narrower, wider
-Actively engage the bar.  When your grip begins to fatigue, take a break and recover, don’t just chalk up and use the friction of your calluses to hang on the bar.

-Keep your kipping swings tight and controlled.

  Huge kipping swings will create a lot of unnecessary stress on your hands, so keep that midline tight and scale as needed.