Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 1 Round of “Cindy”

Station 3 – 5 Snatch High-Pull + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats

Pick a Barbell or PVC Pipe dependent on what’s appropriate for your skill level. For “Cindy” scale the volume of reps to 4-8-12 as needed, if you can’t do Pull-ups perform Bar or Ring Rows.

1b) 9:00 – 18:00 – Every 1:00 x 9 sets:

10 Bench Ski Jumpers

+

10 Abmat Sit-ups

Scale volume of reps as needed so you have at least 20 seconds of rest.

1c) 18:00 – 27:00 – Every 1:00 x 9 sets: 5/side Kettlebell Suit-Case Deadlifts

Start at a moderate load and build as deemed fit. Focus on keeping your hips and trunk square.

1d) 30:00 – 45:00 – AQAP:

800m Run

30 Ring Rows

60 Knee or Assisted Push-ups

90 Air Squats

800m Run

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 20 x 100m

Rest 60 seconds between efforts. Perform these at high 90% efforts. Warm-up appropriately.

3) Weightlifting – Jerk: Heavy Single

Spend 15-20 minutes to build to a heavy single for the day.

4) Gymnastics – Seated Muscle-up Transitions: 5 sets of 5

Rest 90-120 seconds between sets. Use appropriate assistance as needed.

5) Trunk – D-Ball Bear Carry: 400m

Load as deemed fit…this shouldn’t take longer than 10 minutes, load based on that time domain.

6) Accessory – Front Rack Bulgarian Split Squat: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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