Sport: Friday, May 28th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Alternating Bird Dog 5/side Single Arm Russian Kettlebell Swings 5 Pause Band Pull-Aparts Get some blood flowing and your trunk warm. 1b) 5:00 – 8:00 – 3 minutes: Clean Review Review with a Barbell or PVC pipe depending on what’s appropriate. 1c) 12:00 – 21:00 – Every 1:30 x 6 sets: 1 Vertical Leap + 1 High Hang Power Clean + 1 Above The Knee Squat Clean + 1 Front Squat + 1 Split Jerk w/Pause in Catch Start with a comfortable load and build each set as deemed fit. Stick to the positions, don’t deviate from them to get more loading. 1d) 21:00 – 33:00 – Every 2:00 x 6 sets: 1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Jerk Continue…
Move: Friday, May 28th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Alternating Bird Dog 5/side Single Arm Russian Kettlebell Swings 5 Pause Band Pull-Aparts Get some blood flowing and your trunk warm. 1b) 5:00 – 8:00 – 3 minutes: Clean Review Review with a Barbell or PVC pipe depending on what’s appropriate. 1c) 12:00 – 21:00 – Every 1:30 x 6 sets: 5 Vertical Leaps + 10/side Bent Over Single Arm Landmine Row Start with a comfortable load and build each set as deemed fit. Perform all rows on 1 side before switching to the other. For the Vertical Leaps reset yourself each time between reps. 1d) 21:00 – 33:00 – Every 2:00 x 6 sets: 20 Landmine Deadlifts + 10/side Side Plank Dips Start with a moderate load on the Deadlift and build each set as…
Competition: Friday, May 28th, 2021
2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) Bent Over Supinated Dumbbell Row: 15 Reps Every 2:00 x 5 set Start at a moderate load and finish with a heavy set at the end. 2) Single Arm Landmine Row: 10/side Every 2:00 x 4 sets Pick a loading that you can maintain for all 4 sets. Perform all reps on 1 side before switching to the other. 3) Single Arm D-Handle Cable Pull Down: 20/side Every 3:00 x 3 sets Perform all reps on 1 side before switching to the other. Pick a load and stay fixed across all sets. 4) Single Arm Swinging Kettlebell High-Pull: 15/side Every 3:00 x 3 sets Pick a challenging load and stay fixed across all 3 sets. 5) Flat Bar Cable Rows: 30 Reps Every 3:00 x 3 sets Moderate load, focus on a good contraction, and…
Power: Friday, May 28th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Alternating Bird Dog 5/side Single Arm Russian Kettlebell Swings 5 Pause Band Pull-Aparts Get some blood flowing and your trunk warm. 1b) 5:00 – 8:00 – 3 minutes: Clean Review Review with a Barbell or PVC pipe depending on what’s appropriate. 1c) 12:00 – 21:00 – Every 1:30 x 6 sets: 1 Vertical Leap + 1 High Hang Power Clean + 1 Above The Knee Squat Clean + 1 Front Squat + 1 Split Jerk w/Pause in Catch Start with a comfortable load and build each set as deemed fit. Stick to the positions, don’t deviate from them to get more loading. 1d) 21:00 – 33:00 – Every 2:00 x 6 sets: 7 T+G Deadlifts Start around 60% of your 1RM and build as deemed fit….
Move/Power/Sport: Thursday, May 27th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 15/12 Calories Ski/Bike/Row or 200m Run 10 Hollow Rocks 10 Superman Arch-ups As always if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery session, approach at an easy-to-moderate intensity and think of this as a “flow” session, just keep yourself moving, use light weights, etc. If you’re only in a couple or few days/week get after it, go hard, and sweat! 1b) 13:00 – 23:00 – 10 minute AMRAP: 15/12 Calories Ski/Bike/Row or 200m Run 15 Burpee Dumbbell Deadlifts Make sure you are setting your back position properly on the pick-up…a little “cheat” is to offset your hands to the back of the Dumbbells so you initiate by only picking up one head of the Dumbbell for…
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