Author: Jade

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side 10 Banded No-Money’s 10 Alternating Lunges Get some blood flowing. Increase load on the overhead hold each round as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk Start around 60% of your 1RM Strict Press and build as deemed fit. This is a good amount of volume on a short time frame so don’t expect to get crazy heavy with the loading. 1c) 19:00 – 25:00 – Every 1:00 x 6 sets: 5/side Single Arm Dumbbell Overhead Squat Start at a comfortable load and build each set as deemed fit. Perform all reps on 1 side before switching to…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Air Squats 10 Banded Good Mornings 5 Burpee-to-Target Get some blood flowing and your hips and back ready to go. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Hang Power Cleans Start around 50% of your 1RM. Build your load as deemed fit with the focus/stimulus being that the bar is in constant movement after the first rep is initiated, no stopping at the Hang or the Front Rack. 1c) 20:00 – 28:00 – Every 30 seconds x 16 sets: 1 Power Clean Heavy battery style work here. Two ways to approach, pick what will be a tough weight and stick with it for all 16 lifts, or start a little lighter and build each rep as deemed fit. 1d) 32:00 – 38:00…