Warm-up: 24kg 1 arm swings 10/10, high pulls 10/10, MP 5/5
24kg snatches 10L/10R x 6 sets with 10 seconds rest between sets
24kg LCCJ 5L/5R x 12 sets with 30 seconds rest between sets
Double 24kg Farmer Walks - 30 seconds on/30 seconds rest x 4 sets
The snatches went very well. Absolutely no hand pain for the first time I can remember. I used hardstyle technique and was able to crank out 10 reps per side without any hand pain. The hardstyle technique is faster than the corkscrew technique. Instead of 1 minute to complete 20 reps (corkscrew) it only took me 50-55 seconds using hardstyle.
Per recent discussions on the DD forum, I thought I would give the long cycle clean and jerk (LCCJ) a try today too. As I discovered, the clean is also an excellent exercise to work on the hook grip (actually easier than the snatch since the bell is not falling such a long distance). The LCCJ is a great full body workout, including the legs, and I am sure I will be feeling this one tomorrow.
In order to improve my hook style grip, I have decided to also start focusing on grip strength training. Today I started with some farmer's walks. My forearms and hands are still tired now! I also plan to use the hook grip on pullups, instead of holding the bar with the palm, to further strengthen my grip.
That is all for today
2 comments:
We should both, get the beginner nail bending kit for Iron Mind. I have tried some of Nate's. I could do the yellow, struggled with the blue, couldn't touch the red. not even a dent.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1236
I'm glad you're having some success with the hook grip. I figured out using an over the top descent from the clean to train in the snatch descent as well after I did the video. That drill definitely makes it a little easier to learn. Good luck with the long cycle. If you haven't seen it yet I have a good video of Steve Cotter going over long cycle on that same youtube page.
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