Category: Sport

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 Double Kettlebell Front Rack Lunges Pick a moderate load that you can maintain for all 4 sets. 1d) 35:00…

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. Build as deemed fit. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 10 T+G Power Snatch Barbell cycling work. Start at a load you know you can hit without question and build each set as deemed fit, or pick a demanding load and try and maintain for all 4 sets. 1d) 28:00 – 34:00 – Every 1:00 x 6 sets: 2 Halting Snatch…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10/side Single Arm Banded Lat Press Downs 20 Alternating Lunges 30 seconds Ski/Bike/Row Increase intensity each round on the machine to get your cardio-vascular system ready to go. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row. 1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF: 20 Wall Balls 20/14 10 Box Jump Overs 24/20 Max Shoulder-to-Overhead 95/65 Scale as needed so you are getting to the Shoulder-to-Overhead with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Box Jump 3 Press 3 Push Press 3 Split Jerk 5 Burpees Use a PVC Pipe or Barbell based on what is appropriate for you as an athlete. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 2 Push Press Start at a comfortable load and build each set as deemed fit. Establish a heavy double for the day for the day’s structure. 1c) 18:00 – 26:00 – Every 1:00 x 8 sets: 1 Split Jerk Focus isn’t to max out. Build a bit from your Push Press, focus on getting as many of yours reps in the 70-85% range as possible. 1d) 30:00 – 45:00 – 15 minute AMRAP: 42 Double-unders 15 Alternating Dumbbell Power Snatch 70/50 9 Strict Ring Dips Every 3:00 Perform…