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: :30 ON/:30 OFF Band Resisted Plank Hold Off Kettlebells

Have fun, scale as needed. 

1c) 18:00 – 26:00 – Every 1:00 x 8 sets: 

Station 1 – 10-15 Dumbbell Weighted Abmat Sit-ups

Station 2 – 10/side Single Arm Dumbbell Floor Press

Start with loading you can at least maintain, or build upon. Alternate between the movements each minute.

1d) 30:00 – 45:00 – 15 minute AMRAP:

75 Single-unders

15 Alternating Dumbbell Power Snatch

9 Box/Bench Dips w/Feet on Floor

Every 3:00 Perform 10 Burpee-to-Target

Scale as needed. Burpees are performed at 0:00, 3:00, 6:00, 9:00, and 12:00. When you hit those times, regardless of what movement you are on, stop, and perform the Burpees and then pick back-up where you were.

Accessory:

2) Monostructural Conditioning – Ski Erg: 20 x 250m

Rest 90 seconds between efforts. Focus on consistent, hard pacing through all 20 sets.

3) Weightlifting – Jerk Recovery: 7 sets of 3

Start at 90% of your 1RM Jerk and build as deemed fit. Rest 90-120 seconds between sets.

4) Gymnastics – Deficit Handstand Push-up: “X” Reps Every 1:00 x 10 sets

Pick a quantity of reps and deficit that you can maintain unbroken for all 10 sets.

5) Skills – Yoda Nidra: 10 minutes

6) Trunk – Rower Pike-ups: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets.

7) Accessory – Single Leg Hip Extension: 5 sets of 8-10 reps/side

Rest 90-120 seconds between sets.

8) Pre-Hab – Every 1:00 x 10 sets:

Station 1 – 5/side Pause Single Arm Scapula Push-up

Station 2 – 5/side Pause Single Leg Glute Bridge-up

For quality, not for time.

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