WOD – 121103

Strength

Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet)

5 @ 75%

3 @ 85%

1+@ 95%

Conditioning

5 Rounds for time of:

25 Pushups

50 Double Unders

Even in the car you need a strong grip!

Hook Grip

Olympic weightlifters use a special grip that is relatively unknown to the average gym goer. This special grip is known as the hook grip.

The hook grip will stop the barbell from turning while gripped in the hands unlike a conventional grip. A conventional grip of thumb over the fingers can produce more force; however it is not the most secure grip to use. The hook grip is achieved by wrapping the thumb around the bar first and then wrapping the pointer and middle finger around the thumb.

There are two ways to unhook the hook grip. The first way is done naturally when a lifter flips their palms up. Other lifters might have to unhook after the squat and then prepare for the jerk. Most lifters will use a conventional grip when jerking the barbell.

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