Pulling and Grip Capacity Bias Block – Week 3 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Wall Therapy Squats

5 Banded Pass Through

5/side Pause Single Leg Glute Bridge-up

Get you Squat and Overhead position opened up and warm.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets:

Sets 1-4 (10:00 – 16:00) – 7/side Single Arm Kettlebell Thruster + 10 Mountain Climbers

Sets 5-8 (16:00 – 22:00) – 5/side Single Arm Kettlebell Thruster + 10 Tuck Crunches

Pick a loading for the first 4 sets that you can maintain. For the second set of 4 sets jump up to the next heavier Kettlebell.

1c) 22:00 – 30:00 – Every 1:00 x 8 sets:

Station 1 – 5/side Single Arm Dumbbell Arnold Press

Station 2 – 10-15 Dumbbell Skull Crushers

Alternate the movements each minute. Skull Crushers will be performed with just a Single Dumbbell, one hand on each head. Increase load on both movements each round as deemed fit.

1d) 35:00 – 45:00 – 10 minute AMRAP:

30 Alternating Lunges

20 Box Jump Overs

10 Box/Bench Dips

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 sets of :40 ON/:20 OFF – Warm-up Paces

B – 7 sets of – 500m Moderate + 250m Hard – Rest 2 minutes

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Focus on consistent paces on Part B.

3) Weightlifting – Bottoms-up Overhead Squat: 7 sets of 3

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

4) Gymnastics – Handstand Hold: 30-60 seconds Every 2:00 x 7 sets

Scale time as needed.

5) Skills – Box Breathing:

6) Trunk – Single Arm Farmers Carry: 5 sets of 100ft/side

Heavy as possible. No rest between sides, rest 90-120 seconds between sets.

7) Accessory – Lateral Sled Drag: 5 sets of 50m/side

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

8) Pre-Hab – 3 sets of:

10 Single Arm KB Bottoms Up Serratus Punch

10 Supinated Banded Pull Aparts With 3 Second Negative

10 Single Leg Hip Thrust With 3 Second Negative

For quality, not for time.

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