Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

30 seconds Ski/Bike/Row

5/side Single Arm Russian Kettlebell Swings

5/side Down Dog Reach For Opposite Foot

5 Vertical Leaps

Get some blood flowing and your body warm. If you’ve got any tight areas don’t be afraid to address them.

1b) 10:00 – 30:00 – Every 2:00 x 10 sets:

5/side Single Arm Dumbbell Push Press 50/35

10 Box Jump Overs 24/20

15 Kettlebell Swings 53/35

The goal stimulus for this piece is increasing and developing capacity in these movements and consistency in your efforts. We want you to pick loads/reps that allow you to maintain output for all 10 sets. The goal of this piece should be to finish all 10 sets within 5 seconds of each other to work on your pacing. Depending on proficiency in you Box Jump Skills these rounds should take about 60-80 seconds.

1c) 35:00 – 45:00 – 10 rounds AQAP:

3 Clean and Jerks 95/65

3 Bar Facing Burpees

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minutes Easy

B – 3-5 sets of

  • 250m Row – Rest 1 minute

  • 500m Row – Rest 2 minutes

  • 1000m Row – Rest 3 minutes

C – 5-10 minutes Easy Cool-Down

Rest as needed between parts. Part B is performed straight through, not additional rest between sets. Pick volume based on time available/willingness to sit on the rower.

3) Weightlifting – Push Jerk + Split Jerk: Every 1:30 x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit for the day.

4) Gymnastics – Strict Handstand Push-ups:

A – 1 set of Max Unbroken Reps

B – 3 sets of 70% of Max Unbroken Reps

Rest 2-3 minutes between sets. 70% sets should be performed Unbroken, if you can’t hit the reps scale to what you can hit unbroken.

5) Trunk – Front Plank Hold: Accumulate 5 minutes

Keep track of time and attempts to complete.

6) Accessory – Dumbbell Romanian Deadlift: 3 sets of 20

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

7) Pre-Hab – 3-5 sets of:

50m/side Single Arm KB/DB Overhead Carry

15 Reverse Hyper

15 Glute Bridge-ups

50ft Marching Dumbbell Romanian Deadlift

For quality, not for time.

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