Hook Grip
Get used to it. Any time we perform the Olympic Weightlifting movements, in any variation or capacity, we are using the Hook Grip. The Hook Grip allows our arms to hang loose, and reduces the risk of us pulling on the bar and bending our elbows. And, especially for todays WOD with a lot of Snatching, you want to be able to save your grip. Thumb wraps around the bar first, then cover your thumb with your fingers. Start using it if you don’t already. 
Skill
Vol. Training 10:00 Ring Dips
WOD
5 rounds
12 Power Snatches (75/55)
30 Air Squats
Ring Dips: 3 on the minute with half of a red band, medium length.
Wod: 13:30 @ 45#. Pretty sure I did do 6 rounds. I remember thinking that I got LAPPED when Cal finished more than a set in front of me. It brought me right back to middle school track practice – nobody likes getting lapped. 🙂
Nice work today 5:30.
SO MUCH SQUATTING. i don’t recommend weighted squats before 150 air squats. haha.
WOD: 11:01 Rx. Olivia would’ve finished right around there if she had done 5 rounds! No lapping!
Olivia made us all look wimpy for only doing 5 rounds.
Fun fact: There is nothing like 150 air squats to remind you that your car is manual transmission.
Ring Dips: 2 on the minute, blue band. Should try the “single layer” next time.
WOD: forgot the time – after Cal, before Olivia. 😉 35#. There are so many things to try to do right when working on a snatch – the lighter weight allowed me to keep moving and (mostly) do the move correctly.
Thanks 5:30 am!
Yeah, that’s it. The workout wasn’t tough enough today. I decided to do a sixth on purpose, because I’m superwoman.
you’re awesome 🙂
Rob, if you are reading this, you should post so we have the whole class!
The 5:30 kicks everybody else’s butt in the posting-on-the-blog competition. Let that be a challenge to you others… More posting!!
Strict Ring Dips: 5-5-5-5-5-5-5-5-4-4
I feel I picked a good number since the last two rounds were tough.
WOD: 10:04 Rx+ (increased power snatches to 85#)
I wanted to do 95#, but my shoulders and rotator cuffs are still feeling it from the OHS yesterday. Heads up, the power snatch/air squat combination is surprisingly painful. I really felt the burn in the quads.
Good work, noon class! It’s great to see everyone persevere and work around their injuries.
Volume training: 3 on the minute with Blue Band
WOD: 8:40 @ 45# my legs feel like wet noodles.
dude. you’re back! YAY!
Yea! where you at? missing my dosage of flare!
There’s a first for everything and given the consistent awesomeness that is the 5:30 group, I thought that this would be a good time for my 1st post. Ring Dips: 2 w/red band – should have done half red band. WOD: 13:43rx – lots of counting by 5’s today! Busted out the last set of air squats with a speed that was more “I want these DONE” than “I really like air squats.” Way to crush it 5:30!
Yay! A post! Georgia will be so proud.
Yay! Rob posted!
And you DID kill those last air squats. I think we went into our “last set” together and I remember being super impressed when you blew me away on the squats. You crushed ’em.
Oh, and I definitely finished after you so I must have been more like 13:50. No idea though really. Clearly I wasn’t concerned about my time, just about what the hell just happened. 😉
Volume training: 4-4-4-4-4-3-3-2-2-2, started below the rings. Definitely misjudged this one, should probably go with 3 next time.
WOD: 10:56 Rx, was surprised how awful the squats were. Snatches ended being a break between sets of squats.
WOD: 7:41 Rx. First few rounds of snatches felt awesome. Devolved into ugly muscle snatches later on as legs tired out.