Pulling and Grip Capacity Bias Block – Week 2 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then AMRAP…

3 Inchworm

10 Good Morning

10 Tall Kneeling Banded Lat Press Down

Increase the tempo on the machine every 30 seconds you should get off breathing a bit.

1b) 10:00 – 15:00 – Every 1:00 x 5 sets:

1 Muscle Snatch +

1 Hang Muscle Snatch +

1 Snatch Push Jerk

Load around 50-60% of your 1RM. If you’re just learning these movements use an empty barbell and cycle through 2-3 times each minute.

1c) 16:00 – 28:00 – Every 3:00 x 4 sets:

15 High-Hang Power Snatch

15/side Single Arm Kettlebell Russian Swings

Use a loading for both movements that you can maintain for all sets. Keep the weight light enough on the Barbell that you can focus on the movement pattern of the Snatches.

1d) 28:00 – 34:00 – Every 1:00 x 6 sets: 3/side Half Turkish Get-up

Start with a load you can at least maintain or build upon. Perform all reps on 1 side before switching to the other.

1c) 37:00 – 45:00 – 8 sets of :40 ON/:20 OFF – Max Reps:

Station 1 – Dumbbell Plank Rows 35/25

Station 2 – Double-unders

Station 3 – Dumbbell Power Clean 35/25

Station 4 – Ski/Bike/Row

Cycle through each station for 2 rounds. Max reps at all stations. Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike:

A – 10 minutes Easy Warm-up

B – 10 sets of – 20 seconds Sprint/1:40 Rest

C – Total Calories Accumulated Across the 10 Sprints for Time

D – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Every 1:00 x 15 sets:

1 Clean Pull From Blocks +

1 Power Clean From Blocks

Set the blocks at whatever position you feel needs the most work. Keep the weight at a load that allows you to focus on form and positioning.

4) Gymnastics – False Grip Ring Pull-ups: 5 sets of 5-8 Reps

Rest 2 minutes between sets. Add load as deemed fit.

5) Skills – Sports Performance Meditation:

6) Trunk – Paralette Shoot-Throughts: 5 sets of 10

Rest 90-120 seconds between sets.

7) Accessory – Single Arm Farmers Carry: 5 sets of 75ft/side

Rest 60 seconds between sets. No rest between sides. Load as deemed fit.

8) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 10 Scapula Ring Rows

Station 2 – 5/side Rear Foot Assisted Single Leg Romanian Deadlift

Station 3 – 30 Second Hollow Hold

For quality, not for time/speed.

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