Category: Power

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….

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 1 Round of “Cindy” Station 3 – 5 Snatch High-Pull + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats Pick a Barbell or PVC Pipe dependent on what’s appropriate for your skill level. For “Cindy” scale the volume of reps to 4-8-12 as needed, if you can’t do Pull-ups perform Bar or Ring Rows. 1b) 9:00 – 18:00 – Every 1:00 x 9 sets: 1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Push Press Start light, this is meant to be positional work. Only work as heavy as your skill set allows. If you’re brand new to these movements don’t be afraid to stick with the empty bar and double up…

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Glute Bridge-ups w/Mini-Band 10 Alternating Cossack Lunges w/Pause 5 Pause Air Squats Get those Hips and Glutes and warmed up and ready to Squat! 1b) 5:00 – 8:00 – 3 minute AMRAP: Squat Review 1c) 12:00 – 24:00 – Every 2:00 x 6 sets: 2 Pause Back Squats + 2 Back Squats Start around 60% of your 1RM and build through your sets as deemed fit. Pause for 2-3 seconds in the bottom on the Pause squats. 1d) 24:00 – 31:00 – Every 1:00 x 7 sets: 3/side Staggered Stance Tempo (3.1.1) Good Morning Perform all 3 reps on 1 side before switching to the other. Focus on your position and tempo on the movement first, loading second. 1e) 35:00 – 45:00 – 21-15-9 – AQAP: Front…

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 30 seconds Ski/Bike/Row 5/side Single Arm Russian Kettlebell Swings 5/side Down Dog Reach For Opposite Foot 5 Vertical Leaps Get some blood flowing and your body warm. If you’ve got any tight areas don’t be afraid to address them. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: 5/side Single Arm Dumbbell Push Press 50/35 10 Box Jump Overs 24/20 15 Kettlebell Swings 53/35 The goal stimulus for this piece is increasing and developing capacity in these movements and consistency in your efforts. We want you to pick loads/reps that allow you to maintain output for all 10 sets. The goal of this piece should be to finish all 10 sets within 5 seconds of each other to work on your pacing. Depending on…