Author: Jade

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/direction Monster Steps Foward/Backward/Left/Right 10/side Banded Clam Shells 10 Banded Glute Bridge-ups 10 Air Squats 5 Burpees Get those hips and glutes warm and ready for some Squatting and Running! 1b) 11:00 – 23:00 – Every 1:30 x 8 sets: Sets 1-4 (11:00 – 17:00) – 3 Pause Back Squats Sets 4-8 (17:00 – 23:00) – 3 Back Squats Start around 50-60% of your 1RM and build through your sets as deemed fit. Pause in the bottom for 3 seconds on each rep for your first 4 sets, then transition to a normal Back Squat. 1c) 23:00 – 31:00 – Every 2:00 x 4 sets: 20 Alternating Goblet Lunges Pick a moderate load that you can maintain for all 4 sets. 1d) 35:00 – 45:00 –…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then AMRAP… 3 Inchworm 10 Good Morning 10 Tall Kneeling Banded Lat Press Down Increase the tempo on the machine every 30 seconds you should get off breathing a bit. 1b) 10:00 – 15:00 – Every 1:00 x 5 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Snatch Push Jerk Load around 50-60% of your 1RM. If you’re just learning these movements use an empty barbell and cycle through 2-3 times each minute. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 15 High-Hang Power Snatch 15/side Single Arm Kettlebell Russian Swings Use a loading for both movements that you can maintain for all sets. Keep the weight light enough on the Barbell that you can focus on the…