Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

30 seconds Ski/Bike/Row

5/side Single Arm Russian Kettlebell Swings

5/side Down Dog Reach For Opposite Foot

5 Vertical Leaps

Get some blood flowing and your body warm. If you’ve got any tight areas don’t be afraid to address them.

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

5/side Single Arm Dumbbell Push Press

10 Box Jump Overs

15 Kettlebell Swings

The goal stimulus for this piece is increasing and developing capacity in these movements and consistency in your efforts. We want you to pick loads/reps that allow you to maintain output for all 10 sets. The goal of this piece should be to finish all 10 sets within 5 seconds of each other to work on your pacing. Depending on proficiency in you Box Jump Skills these rounds should take about 60-80 seconds.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Alternating Single Arm Dumbbell Clean and Push Press

5 Burpee-to-Plate

Scale as needed. For the Burpee-to-Plate, put a bumper plate on the floor, do your Burpee and jump onto the plate and then stand to full extension.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minutes Easy

B – 3-5 sets of

  • 250m Row – Rest 1 minute

  • 500m Row – Rest 2 minutes

  • 1000m Row – Rest 3 minutes

C – 5-10 minutes Easy Cool-Down

Rest as needed between parts. Part B is performed straight through, not additional rest between sets. Pick volume based on time available/willingness to sit on the rower.

3) Weightlifting – Push Jerk + Split Jerk: Every 1:30 x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit for the day.

4) Gymnastics – Strict Handstand Push-ups:

A – 1 set of Max Unbroken Reps

B – 3 sets of 70% of Max Unbroken Reps

Rest 2-3 minutes between sets. 70% sets should be performed Unbroken, if you can’t hit the reps scale to what you can hit unbroken.

5) Trunk – Front Plank Hold: Accumulate 5 minutes

Keep track of time and attempts to complete.

6) Accessory – Dumbbell Romanian Deadlift: 3 sets of 20

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

7) Pre-Hab – 3-5 sets of:

50m/side Single Arm KB/DB Overhead Carry

15 Reverse Hyper

15 Glute Bridge-ups

50ft Marching Dumbbell Romanian Deadlift

For quality, not for time.

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