2021/2022 Season

Training Block – 1

Week – 3 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 using a load that allows this to be more about elbow health.

6) Slider Tuck Crunches: 30 Reps Every 2:00 x 3 sets

Focus on clean movement.

7) Front Plank Hold: Accumulate 5 minutes

Keep track of time and attempts to complete.

8) Row: 10K

Approach at a moderately hard pace. Focus on trying to negative split every 500m.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE