Take 15 minutes to build up to a heavy Push Jerk + Split Jerk then hit that 4 times


30 Russian KB Swings
20 Pistols
10 D ball over the shoulder

3 Rounds

Fitness: 35/26 (20 Bulgarian Split Squats/unweighted)
Performance: 53/35
Open: 70/53

*Stay in control and find a good progression for pistols*

Save the Date:
5/13 – 5/27 Barbell Club Gear Pre-sale
5/27 Memorial Day Murph
6/3 – 6/30 #800gChallenge Click here to learn more!


Summertime is quickly approaching and that means sweaty hands and pull-up bars. This is a deadly combination which can lead to rips and tears which keep you out of the gym for days if not weeks. While there is no better solution to the summertime rip woes that proper hand care (see Nicole’s blog post on hand care coming shortly), but the right grip can protect your hands and give you just a slight edge when your forearms start to fail.

There are 1000’s of grips out on the market and this comparison is by no means exhaustive. However, of the multiple grips that I have tried over the past 9 years, I have to say that my two favorite grips have been the Victory Stealth grips and the Bear Komplex Carbon Fiber.

Victory Stealth Grips
Bear Komplex Carbon Fiber

Between the two grips, I personally prefer the Bear Komplex for a few reasons: The material feels “stickier” on the bar which saves your grip for large sets of gymnastics movements. The wrist strap, which ends up taking the brunt of the pressure from the grip, is much more comfortable and does not dig into your skin at all. The finger holes are a little more forgiving making it easier to take on and off quickly between barbell and gymnastics movements.

However, I have noticed that the Bear Complex grips seem to wear much faster than the Victory Grips and will likely break down much faster leading to additional purchases. I have had the Victory grips over three times as long and I have yet to start to see wear and tear.

I elected to go with the 4 – finger Victory Grips and the 3 – Finger Bear Komplex because they provide more hand coverage which can save you from those rips. However, be aware that grips are not designed to keep you from ripping on a pull-up bar and proper hand care is necessary to keep your hands safe.

If you have any questions on how grips can help you or what style/material you should look for please reach out to me or any of the other coaches for suggestions!

Happy Swinging