Pulling and Grip Capacity Bias Block – Week 1 of 4

WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 3x Inchworm + Push-up + 10 Plank Shoulder Tap

Station 3 – 5 Snatch High-Pull + 5 Hang Muscle Snatch + 5 Overhead Squats

Use a Barbell or PVC Pipe based on what’s appropriate for you as an athlete.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets:

1 Snatch Pull +

1 Hang Squat Snatch +

1 Overhead Squat

Warm-up and start around 60% of your 1RM. Build to a heavy set for the day.

1c) 22:00 – 34:00 – Every 1:30 x 8 sets:

1 Clean Pull +

1 Hang Squat Clean +

1 Front Squat +

1 Jerk

Warm-up and start around 60% of your 1RM. Build to a heavy set for the day.

1d) 38:00 – 45:00 – 7 minute Up Ladder:

3 Deadlifts 155/105

2 Hang Power Cleans 155/105

1 Shoulder-to-Overhead 155/105

Scale as needed. Rep scheme goes 3-2-1, 6-4-2, 9-6-3, 12-8-4, 15-10-5, and so on until 7 minutes is up.

WOD:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 5 sets of 50/40 Calories – Rest 5 minutes

C – 5-10 minute Easy Cool-down

Rest as needed between sets. Get after the intervals and go hard.

3) Weightlifting – Push Press: 5 sets of 5 @ 70-80%

Rest 2-3 minutes between sets.

4) Handstand Hold: 10 minutes Practice

Work on getting comfortable upside down, could be up against the wall or working on a Free Standing Handstand Hold.

5) Trunk – Kettlebell Windmill: 5 sets of 5/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) Accessory – Safety Bar Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

7) Pre-Hab – 3-5 sets of:

10/side Stagger Stance Romanian Deadlift

30 seconds/side Single Arm Dumbbell Overhead Support

20 Band Pull-Aparts

10 Wall Therapy Squats

For quality, not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE