Pulling and Grip Capacity Bias Block – Week 3 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side

10 Banded No-Money’s

10 Alternating Lunges

Get some blood flowing. Increase load on the overhead hold each round as deemed fit.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

5/side Kettlebell Tall Kneeling Strict Press

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10 Medball Supine Chest Toss

Start with a comfortable load for the Strict Press and build your weight through your sets as deemed fit. For the Medball Toss, keep it light, focus on reactivity and being explosive. Keep the weight fixed for the ball for all 6 sets.

1c) 19:00 – 25:00 – Every 1:00 x 6 sets:

5/side Single Arm Dumbbell Front Squats

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5/side Single Arm Dumbbell Side Bends

Perform this as 5 Front Squats, then perform the Side Bends on that side, then switch to the other side. Start with a comfortable load and build each set as deemed fit.

1d) 30:00 – 45:00 – 15 minute AMRAP:

1 Round of “Cindy”

200m Run

1 Round of “Cindy” is comprised of 5 Pull-ups + 10 Push-ups + 15 Air Squats. If you can’t do Pull-ups sub for Banded Pull-ups or Ring/Bar Rows.

Accessory:

2) Monostructural Conditioning – Run: 3 x 1 mile

Rest 2 minutes between sets. Focus on consistent pacing at a moderate effort.

3) Weightlifting – Snatch: 1 Rep Every 1:00 x 20 sets

Keep all of the lifts within the 60-80% range. All reps are full Squat.

4) Gymnastics – Band Resisted Bar Dip: 7 sets of 3

Rest 90-120 seconds between sets.

5) Skills – Double-unders: 10 minutes Practice

Goal should be to establish 100 Unbroken in terms of proficiency. We will be jumping rope tomorrow so don’t over-do it here.

6) Trunk – GHD Sit-ups: 3-5 sets of 10-20 reps

Rest 90-120 seconds between sets. Pick your reps and sets based on what your experience/capacity is.

7) Pre-Hab – 3-5 sets of:

10 Band Pull-Aparts Pronated

10 Band Pull-Aparts Supinated

10 Banded No-Money’s

10 Banded Upright Rows

10 Banded Lat Press Downs

For quality, not for time.

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