Tuesday, March 6, 2018

Take care of your hands

We're not CrossFit, we don't glorify ripping your hands in a workout.

The TSC prep program is going to be tough on your hands though! Pullups, Deadlifts, Snatches - they're going to put some stress on your callouses.

Be smart! Don't do reps for reps sake. If you think you're about to rip, stop early. Take the weight down. When you're working with a bell that's above your skill level, you tend to death grip it and you don't move smoothly.

Do hand care. Some people like to shave their callouses. I'm more a fan of just taking them down a bit with a pumice stone like this one - cheap on amazon!

Your callouses are there to protect you - so don't get rid of them completely. Your body learns where it needs to be stronger and puts more resources there. The trouble is that most of us don't work with our hands. Most of our hands are soft and week from typing on a computer all day and you only get your callouses where the bar and bell touch. They can get too big and rip the soft skin next to them - that's why you want to take care of them.

Ideally your hand would be one big callous, but since we're all mostly sedentary, that's not the case.


bench press 8-5-3x5


6 renegade rows between sets

Group Workout

deadlift 35%x5, 50%x5, 75%x5, 70%x5


scale appropriately so that you can complete 3 sets of full-range-of-motion pull-ups in sets of at least 10


AGT day:
1 arm swing, bell size +1, 5x(10R+10L)/1:00
TGU, bell size +1 5x(1R+1L)/2:00


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