2021/2022 Season

Training Block – 1

Week – 4 of 6

*The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks.

WOD:

1) Single Arm Dumbbell Row: 12/side Every 3:00 x 4 sets

Perform at a load that you can complete Strict with 1-2 reps left in the tank. Perform all reps on 1 side before switching to the other.

2) Cable Wide Grip Lat Pull-Down: 20 Reps Every 2:00 x 4 sets

Keep the weight at a fixed moderate load. Should be able to get through almost all reps in a clean strict movement.

3) Single Arm Kettlebell Upright Row: 15/side Every 3:00 x 3 sets:

Keep it light focus on position and activation. Perform all reps on 1 side before switching to the other.

4) Hand-Over-Hand Sled Pull: 50ft Every 2:00 x 6 sets

Build up to a tough unbroken set for the day.

5) Alternating Dumbbell Hammer Curls: 20 reps Every 2:00 x 4 sets

Focus on activation and bicep health, not load.

6) Row: 500 Calories Performed As…

• 60 seconds Easy

• 40 seconds Moderate

• 20 seconds Hard

Work for consistent, maintainable paces for each respective effort.

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