WOD Type: Gwen

WOD Warm-Up:

30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

Perform 15, 12, 9 Reps of the following :

• Clean & Jerk @ 105#

Today’s WOD Time was not a factor in today’s workout.  What is a factor is during this workout, touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Since this was the first time I completed this workout, I decided to go a little lighter at 105#. I really didn’t know how it would affect me. I believe  I can do about 135# on this workout. Even though 105#’s kick my ass…

Teachable Moment:

WOD Secret Weapon: The hook grip is performed by wrapping the thumb around the bar, then wrapping the fingers around the thumb. This is a very strong grip that prevents the bar from slipping out of the lifter’s hands during the snatch and clean. The hook grip is used when pulling the barbell from the ground to the receiving position in the clean and the snatch. Most lifters, however, unhook their thumbs when securing the bar in the receiving position, to allow for a quicker turnover of the barbell. In the receiving position of the clean, the grip is often loosened completely, with the weight of the barbell supported completely by the shoulders and the fingertips used just to keep the bar in place. In that case, the athlete will regrip the bar before beginning the jerk.