With the humidity creeping up the way it is, we’re all gonna need to develop gills pretty soon to breath in the gym. Until then, we’ll all just have to become somewhat chalk-ish to hold on to anything. Including pull-up bars.
Scaling for the Pull-Ups was as follows:
if you can do…
Ideally, we wanted people to limit themselves to roughly 6 pull-ups per round, in order to maximize the total number done in each set, but also to encourage people to try out a higher scaling option. In between each set of pull-ups, everyone was to do 3 wall walks. The downside of hot gyms with no AC is sweaty hands, and the downside of sweaty hands with wooden floors is mashed faces…or at least the potential of. Thankfully, everyone exerted great control Tuesday night, and the mashing was left to the impromptu dancers in class (you know who you are).
Weight for the DB snatch was up to the individual, although the suggestion was to “go heavy.” Awesomely vague, isn’t it? Normal guidelines for this would mean one DB equaling roughly 1/3 of body weight for the gents, and roughly 1/4 of body weight for the ladies. KBs were allowed for those readily proficient in KB Snatches (i.e., able to complete a KB snatch without smashing your wrists to smithereens). A mix of implements was also allowed, with some using KBs for the snatches and DBs for the twists, and others using DBs for the snatches and plates for the twists. Speaking of the Russian twists, over and back was counted as a single rep (so 15 reps meant the DB touched the floor on either side of the body 15 times, or 30 times total).
The DB snatch is essentially the same movement as a full-blown Olympic Snatch, except it’s done with the weight in just one hand instead of two. In fact, if were to read through our previously posted Points of Review for the Snatch and simply replace the word “bar” with “dumbbell,” you’d have an excellent set of instructions on how to properly perform a DB Snatch. However, one common error with the snatch that tends to get amplified by the DB Snatch is allowing the weight to travel away from the body, arcing it over head with an extended arm, rather than keeping the weight close with the arm bent (elbow high and to the outside) and snapping it into the overhead position. The following series of pics is a good example of keeping the weight close to the body when executing the movement:
Definitely a warm one on Tuesday, and gym temperatures are not going to be subsiding any time soon. Please go back and read our hydration related tutorial from a few weeks ago (“90% PERSPIRATION, 10% PERSEVERANCE“). On top of those hints, reminders, etc., please remember this:
This means consuming at least 1 pint of water with in a 2 hour window prior to working out. Anything less, or beyond that 2 hour range, will leave our bodies in danger of dehydration. Moreover, with the short duration of our workouts (or at least the majority of them), being properly hydrated before hand is essential. There isn’t enough time within the workout to grab water, and the water consumed will not make it through our system fast enough to benefit us.
Having said all that, take note that this coming Thursday is forecasted to be even hotter than Tuesday, with temperatures approaching 100. Please, please be sure you are well hydrated!
Also, while it might be getting hot, that’s no reason to start digging up excuses to skip class. Claiming you have “too much work to do” simply won’t cut it after Tom A’s example of how to carefully balance the work-to-workout ratio: