Name: Playbook - Grant Mccartney - W1/D5 Grip Endurance & Push
Uploaded: 2022-05-03T11:13:00.979Z
Duration: 45 min
Description: W1/D5 Grip Endurance & Push

Friday: Grip Endurance & Push

- Double Hand Alt Knee Hop 4 x 15
- Banded Pull-ups/Chin-ups 3 x Max 
- Archer pushups 4 x 5 each side
- Handstand walks or Wall Walks 4 x 15 foot walks or 4 x 10 wall walks
- Plate flips 5 x 7-10 each arm (lighter weight, go for quick grabs)

- start with one hand facing towards you in the other away
- Drive your knees upward to the bar explosively and slightly pulling with your arms
- first progression of this movement is to just be able to hop your hands
- once you have hand hops then attempt to alternate your grip, one hand at a time
- this movement focuses on coordination as well as strength. Eventually attempt to hop and switch both hands at the same time

Double Alternating Hand Hops

- start by grabbing high on the band and pulling down, the higher you grab the more room you’ll have to step your foot in
-grab the bar with your palms facing you
- Be mindful not to point your toe, which can cause the band to slide off your foot
- pull yourself up until your chin is above the bar

Banded Pull-Ups

- Bend one elbow and come down keeping your opposite arm extended 
- Keep your core engaged 
- Repeat on both sides
- swivel fingers outward by rotating on the palm on the straighten arm￼

- 5 reps each side

Archer Push-Ups

Start by going to an area that has plenty of space to perform the walk
-soft grass is always nice if you need to bail or carpeted floor
-take up into a handstand and walk the alotted distance
-if you fall down out of the handstand mark where your hands were and kick back up from that same spot
- letting your feet dangle in front of your body and walking your hands to catch up to your feet is one way to move forward a little bit faster

Handstand Walk

- begin by choosing a plate that has the biggest rim. Then you can work your way down in thickness of rim, and work your way up in weight and thickness of plate￼
- all the weight at your side and grip firmly
- using your legs and a shoulder shrug in coordination with your hand, flip the weight 180° and grab the other side
￼￼- if you miss the grab let it fall to your side
- Be careful of your toes￼

(lighter weight, go for quick grabs)
- 10 reps each arm

Plate Flips

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