Pulling and Grip Capacity Bias Block – Week 3 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

15 Air Squats

10 Banded Good Mornings

5 Burpee-to-Target

Get some blood flowing and your hips and back ready to go.

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

10 Dumbbell Hang Power Clean

+

30 second Sprint Ski/Bike/Row

Start with a moderate load on the Dumbbells and build loading each round as deemed fit. Get after it and go hard on your machine, focus on transitioning from the Dumbbells to the Machine as quickly as possible.

1c) 20:00 – 28:00 – Every 30 seconds x 16 sets: 3 Ball Slams

Focus here should be maximal power and speed. Get some speed on that ball.

1d) 32:00 – 38:00 – 6 minute AMRAP:

7 Burpee-to-Target

7 D-Ball Squat Clean

42 Single-unders

Scale as needed.

1e) 39:00 – 45:00 – AQAP: Score in Part D for Time

These two pieces are meant to be a pacing piece, learning how to not go out too hot, and to test your ability to recovery. Perform the 6 minute AMRAP. Then you have a 1 minute rest and then the goal is to complete the work you did in the AMRAP for time with a goal of getting it done in the 6 minute window.

Accessory

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 20 x 15/12 Calories – Rest 60 seconds

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Part B is meant to be Sprint efforts, get after them, not focus on pacing on this.

3) Weightlifting – Back Squat: Establish a Heavy Triple for the Day

Don’t spend more than 15 minutes on this. Do exactly what it says, that DOES NOT mean you have to max out, just establish something heavy for the day based on how your body and mind are feeling.

4) Gymnastics – Hollow Hold w/Plate Overhead: Accumulate 3 minutes

You choose the weight of the plate. Keep track of time and attempts to complete.

5) Skills – Journal:

What do you want to be more confident at doing? When do you want to feel more confident? Why do you believe that more confidence will help you?

6) Trunk – Tempo (3.0.1) Kettlebell Side Bends: 3 sets of 15/side

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

7) Accessory – Belt Squat Machine Marching: 5 sets of 1:00 ON/1:00 OFF

You choose the loading.

8) Pre-Hab – 3-5 sets of:

10 Alternating Lateral Lunges

10/side Single Leg Reverse Hyper

10/side Single Leg Banded Pause Hamstring Curls

For quality, not for time.

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