Pulling and Grip Capacity Bias Block – Week 2 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

3 Inchworm w/Push-up

10 Band Pull-Aparts

20 Alternating Quadruped Shoulder Taps

10 Kettlebell Deadlifts

10 Kettlebell Swings

Perform the Deadlifts with a single Kettlebell between the legs, complex them right into the Swings. Increase your load through your warm-up rounds as deemed fit to get yourself warm.

1b) 12:00 – 27:00 – Every 1:30 x 10 sets:

Station 1 – 10/side Single Arm Dumbbell Push Press

Station 2 – 15 Double Kettlebell Deadlifts

Start with loads you can at least maintain or build upon. For the Deadlifts perform these with both Kettlebells outside of the legs. If you don’t have the mobility to do this then perform them from between the legs.

1c) 32:00 – 45:00 – 13 minute AMRAP:

50 Push-ups (Buy-In)

Then…AMRAP

15 Kettlebell Swings

15 Burpees

Scale as needed. Push-ups are one time only.

Accessory:

2) Monostructural Conditioning – Ski Erg: 5K

Approach as deemed fit. Could be a steady state base 5K or get after it and try and set a new time trial PR.

3) Weightlifting – Halting Jerk: 7 sets of 2

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2 seconds before finishing the lift.

4) Gymnastics – 5-7 sets of:

25ft Handstand Walk

+

5-10 Strict Handstand Push-ups

This is meant to be performed as a complex, walking into the wall and directly into your Handstand Push-ups, no kicking down between the two. Rest 2-3 minutes between sets.

5) Trunk – GHD Sit-ups: 4 sets of 10-20 reps

Rest 90-120 seconds between sets. Pick rep range based on your comfort and familiarity with this movement.

6) Accessory – Dumbbell Bench Press: 4 sets of 10

Rest 2-3 minutes between sets. Load as deemed fit.

7) Pre-Hab – 3 sets of:

10 Band Pull-Aparts

20 Banded External Rotations

20 Banded Scapula Punches

10/side Staggered Stance Good Morning

20 Banded Pull-Throughs

For quality, not for time.

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