Pulling and Grip Capacity Bias Block – Week 2 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Table Top up/down

10 Medball Hamstring Curls

5 Scapula Pull-ups

10 Bent Over Thumbs Up Reverse Fly

Take your time and focus on good activation and position on movements.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets:

7/side D-Ball On Shoulder Pause Squats

+

14 Medball Hamstring Curls

+

7 Box Jumps

Pick a box height and Medball weight for the Hamstring Curls fixed. Start with a moderate load on the D-Ball Squats and build through your sets as deemed fit.

1c) 20:00 – 27:00 – Every 1:00 x 7 sets: 7 Tall Kneeling Supinated Tempo (0.2.2) Banded Rows

Focus on tempo and positioning first, resistance second.

1d) 32:00 – 45:00 – 13 minute AMRAP:

200 Single-unders

75 Air Squats

150 Single-unders

25/side Single Arm Ring Rows

100 Single-unders

50 Dumbbell Front Squats

75 Single-unders

25 Banded Supinated Grip Strict Pull-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Walk: 60 minutes

Get outside. Wear a weight vest or back pack if you want. Try and get out in the woods if possible.

3) Weightlifting – Overhead Squat: 5 sets of 3

Rest 2-3 minutes between sets. Performed from the rack.

4) Gymnastics – Skin the Cat: 5 sets of 3-5 reps

Rest 90-120 seconds between sets.

5) Trunk – Side Plank Hold: 4 sets of 45 seconds/side

Rest 60 seconds between sets.

6) Accessory – Hip Thrusts: 3 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

7) Pre-Hab – 2 sets of:

Station 1 – 2 minutes/side – Banded Lat Stretch

Station 2 – 2 minutes/side Lax Ball Roll Lat

Station 3 – 2 minutes/side Couch Stretch

Get some positions opened up.

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