18.1, Rifles, and Puppies..

We've all been patiently awaiting the arrival of 18.1, most of us with the anticipation and eagerness of Ralphie on Christmas Eve. What would the new movement be? Would we actually get that Red Ryder Carbine Action Air Rifle? Could it be true? 

Sorry Ralphie, but mom and pops got you the knock-off version. At least that's how we felt when we heard the new movement was DB Hang Clean to Overhead. I mean, sure its still a "new movement" but isn't it really just a knock-off version of the DB Snatch? It's not the pistols or handstand walks we were hoping for. Oh well, we still get to play fitness after a longggg offseason. 

18.1 Tips & Tricks

18.1 is a 20 minute AMRAP of 8 Toes to Bar, 10 Dumbbell Hang Clean to Overhead and 14 or 12 calories on the rower. Nothing sexy, nothing fancy, just a long grinder designed to wear down your grip. There's only a few things to keep in mind:

1. If your grip isn't a strength, break up the T2B early. Don't be a hero. If your grip goes, then you'll crumble.
2. Always start with your weak arm first for the DB Hang Clean to Overhead. When it comes to unilateral work, it is common to see global fatigue, meaning even though you are only using one arm at a time, both arms will get tired together. Be smart and use your weak arm first so that your strong arm can make up the difference afterwards. 
3. Push the row, but not so much that it will blow you up for the other two movements. Unless you are an amazing rower, you probably want to have a 1 to 1 T2B/DBC&OH to Row interval. So if it takes you a minute to complete the T2B and the DB work, you should hold yourself to about a minute on the rower. 

And that's really it. Find a pace that feels comfortable to you, something that is challenging but you won't gas out on the T2Bs. Nothing more really.

And sorry for the knockoff rifle. We decided to upload some motivational pictures of puppies to make up for it...