Pulling and Grip Capacity Bias Block – Week 3 of 4

WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 15 Tall Kneeling Banded Face Pulls

Station 2 – 5/side Single Leg Plate/Box Jumps

Station 3 – 5 Tall Power Snatch + 5 Snatch Push Jerk

Grab a PVC Pipe or Barbell based on what is appropriate for your skill level/strength.

1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 3-5/side Single Leg Landmine Romanian Deadlift + Row

Pick a rep range based on timeline. Perform all reps on 1 side before switching to the other. Take your time and focus on position and balance. If we’re short on landmines you can perform this with a Dumbbell or Kettlebell also.

1c) 19:00 – 26:00 – Every 1:00 x 7 sets: 15 Banded Russian Kettlebell Swings

Pick a loading and band tension and stay fixed with it for all 7 sets. The band should help teach you how to be explosive with your hips if you’re an athlete that struggles with how to hip hinge aggressively.

1d) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Single Arm Dumbbell Clean High-Pull

Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. Focus on completing extension entirely through the lower extremities before engaging the upper extremities.

1e) 36:00 – 45:00 – 9 minute Up Ladder:

3 Dumbbell Deadlifts

3 Ring Rows

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 9 minutes is up.

Accessory:

2) Monostructural Conditioning – Bike Erg:

60 minute AMRAP @ Moderate Pace

Every 10:00 Perform a 50m Sled Drag @ Bodyweight + 200m Run

Start the workout with the Sled Drag and Run.

3) Weightlifting – Prone Row: 5 sets of 8

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

4) Gymnastics – 3-Stop False Grip Ring Pull-up: 2-5 Reps Every 1:30 x 6 sets

Hold at the Deadhang for 1 second, Half Way for 1 second, at the Clavicle for 1 second, and then reverse back down stopping at each position. Pick a rep count you can maintain. Add load as deemed fit.

5) Skills – Open Your Hips!: 

6) Trunk – Anchored Sit-up-to-Stand: 5 sets of 5-10 reps

Rest 90-120 seconds between sets.

7) Accessory – Double Kettlebell Romanian Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Stand on a box to get full range of motion as needed.

8) Pre-Hab – Every 1:00 x 9-15 sets:

Station 1 – 5/side Single Leg Romanian Deadlifts With Pause In Bottom

Station  2 – 5/side Single Leg Glute Bridge-up Off Of Medball

Station 3 – 5/side Single Arm Pause Scapula Pull-ups

For quality. Rotate through for 3-5 cycles.

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