Pulling and Grip Capacity Bias Block – Week 1 of 4

WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 3x Inchworm + Push-up + 10 Plank Shoulder Tap

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

Use a Barbell or PVC Pipe based on what’s appropriate for you as an athlete.

1b) 10:00 – 22:00 – Every 1:30 x 8 sets:

Sets 1/3/5/7 – 5/side Single Arm Dumbbell Push Press + 20 second Hold

Sets 2/4/6/8 – 5/side Single Arm Dumbbell High-Pull + 10-20 Alternating Quadraped Shoulder Taps

For the Dumbbell Push Press perform 5 reps, then hold for 20 seconds Overhead, then switch to the other side. Start with loading that you can at least maintain or build upon. Alternate between the two couples of movements each set.

1c) 22:00 – 34:00 – Every 1:30 x 8 sets:

1 Clean Pull +

1 Hang Power Clean +

1 Hang Squat Clean +

1 Push Press

If you’re comfortable and proficient with these movements feel free to build your loading as you deemed fit. If you’re just learning these we encourage you use an empty bar, and likely perform the complex twice each set instead of just once.

1d) 38:00 – 45:00 – 7 minute Up Ladder:

3 Deadlifts 95/65

2 Hang Power Cleans 95/65

1 Shoulder-to-Overhead 95/65

Scale as needed. Rep scheme goes 3-2-1, 6-4-2, 9-6-3, 12-8-4, 15-10-5, and so on until 7 minutes is up.

WOD:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 5 sets of 50/40 Calories – Rest 5 minutes

C – 5-10 minute Easy Cool-down

Rest as needed between sets. Get after the intervals and go hard.

3) Weightlifting – Push Press: 5 sets of 5 @ 70-80%

Rest 2-3 minutes between sets.

4) Handstand Hold: 10 minutes Practice

Work on getting comfortable upside down, could be up against the wall or working on a Free Standing Handstand Hold.

5) Trunk – Kettlebell Windmill: 5 sets of 5/side

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

6) Accessory – Safety Bar Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

7) Pre-Hab – 3-5 sets of:

10/side Stagger Stance Romanian Deadlift

30 seconds/side Single Arm Dumbbell Overhead Support

20 Band Pull-Aparts

10 Wall Therapy Squats

For quality, not for time.

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