dynamic movement

TUE 12/07/10

WOD - REST (yesterdays underneath)

"Joshie" 3 rounds for time

21 x 40lb Dumbbell one arm snatch right arm, 21 x L pullups, 21 x 40lb one arm Dumbbell snatch left arm, 21 L pullups.

Sorry to anyone looking out for Mondays post but i ran out of time after the gym to post anything. Mondays workout was another "Hero" workout from crossfit HQ, and the degree of difficulty was one the highest Ive competed with so far. My time for this day was 34:30 and i must admit at the start i wondered if i was going to be able to complete it within 2 hours, but persistence pays off yet again.

The dumbbell snatch is a great movement for learning the snatch technique and by mastering this along with the front squat in the rack position and overhead squat you can progressively work your way into Olympic barbell snatch (using bumper plates of course).

One last thing i would like to touch on is the "Hook grip", I'll post a photo of myself doing it very soon but to explain it would be; Grab the bar in an overhand grip and then using the index and middle fingers, grab as much of your thumb as possible. This is very important to master, practice and use when doing snatches and cleans. It takes all focus and pressure off the forearm and bicep whilst increasing gripping strength. So if you don't use the hook grip either google a picture, wait a day for mine or get onto YouTube.com to explore and better your lifts now.

The above photo is of my dumbbell set. Ironmaster 5-75lb adjustable set. They change very easy and quick, once i figure why i am unable to load videos, ill put one up showing why the set is invaluable in a setup like mine. The dumbbells are available from www.samsfitness.com.au for $800 and is a much smaller and cost effective alternative to a complete dumbbell rack.

Until further notice, get out, lift, race and make a whole lotta noise.

Good luck and keep on moving...