Pulling and Grip Capacity Bias Block – Week 2 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then AMRAP…

3 Inchworm

10 Good Morning

10 Tall Kneeling Banded Lat Press Down

Increase the tempo on the machine every 30 seconds you should get off breathing a bit.

1b) 10:00 – 15:00 – Every 1:00 x 5 sets: 10 Mini Band Around Knee Hip Thrust With Pause @ Top 

No loading needed. Focus on good position and activation.

1c) 16:00 – 28:00 – Every 3:00 x 4 sets:

15 Landmine Deadlifts

15/side Single Arm Kettlebell Russian Swings

Remaining Time Easy Ski/Bike/Row

Increase load each round as deemed fit on the Deadlifts. Pick a Kettlebell weight and stay fixed with it for all 4 sets. Swings are performed all on 1 arm before switching to the other arm.

1d) 28:00 – 34:00 – Every 1:00 x 6 sets: 3/side Half Turkish Get-up

Start with a load you can at least maintain or build upon. Perform all reps on 1 side before switching to the other.

1c) 37:00 – 45:00 – 8 sets of :40 ON/:20 OFF – Max Reps:

Station 1 – Dumbbell Plank Rows

Station 2 – Box Toe Touches

Station 3 – Dumbbell Hang Power Clean

Station 4 – Ski/Bike/Row

Cycle through each station for 2 rounds. Max reps at all stations. Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike:

A – 10 minutes Easy Warm-up

B – 10 sets of – 20 seconds Sprint/1:40 Rest

C – Total Calories Accumulated Across the 10 Sprints for Time

D – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Every 1:00 x 15 sets:

1 Clean Pull From Blocks +

1 Power Clean From Blocks

Set the blocks at whatever position you feel needs the most work. Keep the weight at a load that allows you to focus on form and positioning.

4) Gymnastics – False Grip Ring Pull-ups: 5 sets of 5-8 Reps

Rest 2 minutes between sets. Add load as deemed fit.

5) Skills – Sports Performance Meditation:

6) Trunk – Paralette Shoot-Throughts: 5 sets of 10

Rest 90-120 seconds between sets.

7) Accessory – Single Arm Farmers Carry: 5 sets of 75ft/side

Rest 60 seconds between sets. No rest between sides. Load as deemed fit.

8) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 10 Scapula Ring Rows

Station 2 – 5/side Rear Foot Assisted Single Leg Romanian Deadlift

Station 3 – 30 Second Hollow Hold

For quality, not for time/speed.

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