Workout of the Day: Tuesday, 7.23.13

Registration for the hookgrip Classic is open!  There are a limited amount of spots for this meet – sign up soon!

Below, Andrey Demanov (-94kg, Russia) snatching 180kg at the 2012 Olympic Games – when we say “keep it close” and “keep pulling” – THIS is what we mean!  If it’s not THIS close, it can still be better!

keepitclose

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Deep Glute and Deep Hip Flexors, 3 minutes per side. Perform 10 Glute Bridges.  Spiderman Stretch, 1 minute per side. 3x: Duck Walk 3 steps forward, 3 steps back with a light barbell.

SKILL WORK: Hang Snatch (to Position 2)

STRENGTH: Klokov Complex, up to a peak set.

CONDITIONING:

To be completed either before or after class if you wish or if you peak your sets early.

Rowing Conditioning Work:

Rowing Intervals offered as benchmarks for this cycle (choose one): Row a 2k, Row EMOM 10 minutes an attempt at 100m, Row 6x 20 strokes for total meters.

Pull-up Strength Work:

Here’s the post that explains everything!

If you’d like to get your first pull-up this program is built for you.  If you have many bodyweight pull-ups already, I would encourage you to do one of two things with this time:

Use this as an opportunity to perform some assistance work for your muscle-up by performing strict muscle-up reps if you already have them OR, if you are still developing this, perform strict false grip pull-ups. If you cannot yet hang in False Grip, you need to accumulate at least 2 minutes in the False Grip Hang however long this takes.

You can also use this time to practice kipping pull-ups, chest to bar pull-ups or butterfly pull-ups.

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