A – Jerk EMOM 6 x 2 (70%)
B1 – Press 3 x 5 (55%)
B2 – Bent Over Row 3 x 5 (55%)
Complete 1 round every 4 minutes for 20 minute of:
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
Post load and splits to comments.
This time last year… Gina wrote on Starting Strength.
Wrist Mobility Primer
Often times at CFC we aspire to have JK’s abs, BrettRaz’s biceps, and most of all JoeP’s hair. However, one of the less-discussed and often glossed-over body parts is our wrists. The list of movements we do that require good mobility through the wrists goes on and on: cleans, front squats, overhead squats, thrusters, snatches, push presses, jerks, etc. I’ve provided a few simple exercises, tips, and videos to help improve mobility through the wrists.
Wrist Rotations: This one is easy and can be done anywhere. Start out by simply taking your wrists and rotating them clockwise in a circle for 10 repetitions, and then doing the same counter-clockwise. You can also stick your arm out in front of you, and place one hand out facing downward—with your other hand, apply pressure to the first hand to stretch the wrist. Repeat with the other side. Easy as cake.
Wrist Stretch from Push-up Position: A favorite of Coach Randy, this stretch not only warms up the wrists but also preps the shoulders. Assume a normal push-up position on the ground, but instead of doing a push-up, rotate your body in small circles with some of your weight on the wrists (be mindful not to put all of your weight on your wrists, but do what you can tolerate). 10 circles one way and then 10 circles the other way should be good. Do these in a slow, controlled fashion—athletes who typically scale regular pushups can also do these on the knees.
Partner Front Rack Hold/Stretch: If you’d like to get a partner in on the fun, grab a PVC or barbell and hold in the front rack position. While one person is holding onto the bar, his or her partner stands in front and applies pressure by pushing down on the bar (the person holding the bar is pushing down on the bar through his or her elbows at the same time). The partner can apply varying levels of pressure—typically I have someone apply light pressure to warm up, and then increase the stretch. I find this stretch is a good one for athletes who have issues holding the bar in a front rack position.
Wrist Wraps: Perhaps the best $10-$20 I’ve invested is for a pair of wrist wraps. CFC sells Strength Wraps, which allow you to adjust the tightness. I use wraps from Rogue Fitness as I personally like having more support and a bit thicker, and can sacrifice a little mobility in my wrists. It should be noted that wrist wraps shouldn’t always be used as a crutch—I usually don’t put the wraps on until I’m done warming up. That said, since starting to use these I haven’t had my hands suddenly go numb during an overhead squat or heavy jerk workout.
Additional Resources: Below are a few videos from Kelly Starrett at Mobility WOD:
Wrist Flexibility: http://www.mobilitywod.com/2011/01/episode-145-wrist-flexibility.html
Front Rack: http://www.mobilitywod.com/2010/11/episode-99-solving-front-rack.html
Overhead Wrist Mobility: http://www.mobilitywod.com/2011/04/episode-236-overhead-wrist-dysfunction.html