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Balance Gym - Thomas Circle
1111 14th Street, NW 
Washington, DC 20005
Phone: 908.246.7840
Main Gym Phone: 202.216.9000 
E-mail: danielle@balancegym.com

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E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed. 

JANUARY: 
Sunday- 1-4pm: 1/5
Sunday- 1-4pm: 1/12

Sunday- 1-4pm: 1/26

FEBRUARY: 
Sunday- 1-4pm: 2/2

 

 

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Beat the Streets - Sept. 28 at 10 AM
« Monday, December 21, 2009 | Main | Check out site for updated schedule! »
Thursday
Dec172009

The Grip Man...

DateThursday, December 17, 2009 at 06:02PM

Each Coach offers superior knowledge and specific tools for helping trainees achieve their goals.  Check out Bobby Goodfellow, the Grip Man! 

Improving grip strength crosses over to other strength and sport movements.  Stronger hands equals:

  • More pull-ups
  • Completing more repetitions on lifts
  • Lifting heavier weight
  • Making more tackles
  • More shots on the basketball court
  • Improving yards in golf

 Bobby’s blog at:

http://www.cinderblockhands.blogspot.com

 

WOD for Friday:

Deadlifts

3-3-3  Suggested loading (1) 85% of 3RM, (2) 90%, (3) 95%-100%

Rest exactly 3 minutes in between each set.

 3 rounds for time:

45 seconds :15 seconds rest

Ring Dips

Power Jerks

(75/115lbs)

Alley Sprint

Each exercise will be performed for 45 seconds, followed by 15 second recovery, and then proceeding to next exercise.  Record your repetitions for ring dips and power jerks.  Your objective is to get as many repetitions over the course of the workout. 

AuthorDanielle Dionne | Comment2 Comments | Reference3 References |

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Reader Comments (2)

3RM 240#
RDs 22-11-8
Jerks 7-6-5

December 18, 2009 | Unregistered Commentermatt t.

took it easy on DL. Pulled 345#
RD's 23-18-13
Jerks 15-12-9

Great workout. Thanks!

December 18, 2009 | Unregistered CommenterJosh Courage

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