Pulling and Grip Capacity Bias Block – Week 3 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side

10 Banded No-Money’s

10 Alternating Lunges

Get some blood flowing. Increase load on the overhead hold each round as deemed fit.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

1 Strict Press +

2 Push Press +

3 Push Jerk

Start around 60% of your 1RM Strict Press and build as deemed fit. This is a good amount of volume on a short time frame so don’t expect to get crazy heavy with the loading.

1c) 19:00 – 25:00 – Every 1:00 x 6 sets:

5/side Single Arm Dumbbell Front Squats

+

5/side Single Arm Dumbbell Side Bends

Perform this as 5 Front Squats, then perform the Side Bends on that side, then switch to the other side. Start with a comfortable load and build each set as deemed fit. Sport programming is working on Single Arm Dumbbell Overhead Squats, if this is something you have the mobility for feel free to work on that if you want.

1d) 30:00 – 45:00 – 3 rounds AQAP:

3 Rounds of “Cindy”

400m Run

1 Round of “Cindy” is comprised of 5 Pull-ups + 10 Push-ups + 15 Air Squats. If you can’t do Pull-ups sub for Banded Pull-ups or Ring/Bar Rows.

Accessory:

2) Monostructural Conditioning – Run: 3 x 1 mile

Rest 2 minutes between sets. Focus on consistent pacing at a moderate effort.

3) Weightlifting – Snatch: 1 Rep Every 1:00 x 20 sets

Keep all of the lifts within the 60-80% range. All reps are full Squat.

4) Gymnastics – Band Resisted Bar Dip: 7 sets of 3

Rest 90-120 seconds between sets.

5) Skills – Double-unders: 10 minutes Practice

Goal should be to establish 100 Unbroken in terms of proficiency. We will be jumping rope tomorrow so don’t over-do it here.

6) Trunk – GHD Sit-ups: 3-5 sets of 10-20 reps

Rest 90-120 seconds between sets. Pick your reps and sets based on what your experience/capacity is.

7) Pre-Hab – 3-5 sets of:

10 Band Pull-Aparts Pronated

10 Band Pull-Aparts Supinated

10 Banded No-Money’s

10 Banded Upright Rows

10 Banded Lat Press Downs

For quality, not for time.

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