(dead lifts, 50 meter sprint, pull ups, 50 meter sprint)*7 times. finished in 25 mins
(40 sec straight-legged ab hold, 100 meter sprint)*4 times, 200 meter sprint. finished in 8 mins. (was really loving the weakened hip flexor running ;))
dls were 205x10, 185x8, (135x8)*5. DL dropped dramatically as 1. my thumbs were really hurting and 2 my forearms were lagging.
pull ups were bwx10, (bw-20)x8, (bw-30)x6, ((bw-40) x6)*3
10 minute stretching.
I switched my deadlift grip to hook grip... I can really tell this grip will make a huge difference once I start getting used to it. The bar just doesn't spin at all, and the bar stays much higher in my palm. Absolutely fantastic.
check out this link! http://www.owresource.com/training/hook.php
Can't emphasize enough how awesome/important the hook grip is. Keep at it and it'll become second nature whenever you pick up a bar. I find myself unconsciously trying to throw the hook grip in even when im rowing, though the bar is too fat for me to actually do it.
ReplyDeleteI've also been doing pullups with my thumb over the bar in the same direction as my fingers as opposed to the more natural-feeling thumb under the bar. Recommend giving this grip a shot too if you aren't already. If you think about it, having your thumb wrapped under the bar as you're doing a pullup is basically doing nothing to help pull your weight up because its, well, under the bar.
seriously I tried switching to do it under the bar as well but i wasn't successful.. will try again
ReplyDelete