TUESDAY 10/3/2017

THE WORK

4 Rope Climbs + 200m Pinch Grip Walk 5lb

3 Rope Climbs + 150m Pinch Grip Walk 10lb

2 Rope Climbs + 100m Pinch Grip Walk 15lb

1 Rope Climb + 100m Thumb Pinch Grip Walk 5lb

*Rest as needed between rounds, but no resting or stopping during the round

**Walks must be completed unbroken. If you need to stop or drop the weight, add 50m for every stop.

Pinch Grip - Think about making a circle with your fingers and thumb. Hold the weight between the tip of your thumb and the tip of your fingers.

Thumb Pinch Grip - Pinch the plate between your thumb and the side of your first finger.

THE WHY

This is grip training. Fatigued grip is the biggest reasons that rope climbs slow or fail. The rope climbs in this work out is just to serve as a pre-fatigue for your grip before the plate carry. The carry is done at walking speed because it's more time under tension for your grip. It's relatively short distances, so you have to go unbroken, or else there's a penalty of more distance.

Be sure to stretch your wrists and hands between rounds and especially after.