*We will be focusing and having a bias the next 4 weeks to developing upper body pulling strength and hanging endurance (5/3 – 5/30).

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Steps Monster Walk x Front, Back, Left, Right

5 Tempo (3.3.3) Goblet Squats

20 seconds Active Hang From Pull-up Bar

Get those glutes and grip warmed up!

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Pause Landmine Squats

Start at a moderate load and build each set as deemed fit. Pause in the bottom of the Squat for 2-3 seconds each rep. If you’re looking for additional work add-in time on your machine during your rest period.

1c) 20:00 – 32:00 – Every 1:00 x 12 sets:

Sets 1-4 (20:00 – 24:00) – 3 Strict Pull-ups

Sets 5-8 (24:00 -28:00) – 6/side Single Arm Dumbbell Row

Sets 9-12 (28:00 – 32:00) – 20 Banded Lat Press Downs

Work with loading/efforts that you can at least maintain for build upon. Use assistance or add load as deemed fit for the Strict Pull-ups.

1d) 35:00 – 45:00 – 10 minute AMRAP:

30 Single Arm Dumbbell Front Squats

20 Knees-up

10 Alternating Single Arm Dumbbell Front Rack Box Step-up

For both the Squats and Step-ups split the reps evenly on each side. However you choose to break those reps up is up to you.

Accessory:

2) Monostructural Conditioning – Run:

A – 5-10 minutes Easy Warm-up

B – 4 sets of 4 minutes @ Moderately Hard – 2 minutes Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on maintaining paces/distances as close as possible for Part B.

3) Gymnastics – Every 1:00 x 20 sets:

Station 1- 30 second Ring Support Hold

Station 2 – 5 Supinated Strict Chest-to-bar Pull-up

Station 3 – 20 Hollow Rocks

Station 4 – 5/side Single Arm Kettlebell Upright Rows

Pick loads/efforts that you can maintain for all 5 cycles. Rotate each station on the minute.

4) Trunk – GHD Sit-up Hold: 5 sets of 30-60 seconds

Rest 90 seconds between sets. Add load if this is easy for you. Focus on keeping the quads engaged to protect the low back.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

6) Pre-Hab – 5 sets of:

10 Lat Pull Overs w/Pause In Bottom

10 Pause “W” Banded Face Pull

10 Scapula Pull-ups 

For quality, not for time.

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