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:

1 Snatch High-Pull +

1 Hang Muscle Snatch +

1 Snatch Push Press

Start light, this is meant to be positional work. Only work as heavy as your skill set allows. If you’re brand new to these movements don’t be afraid to stick with the empty bar and double up the complex each minute.

1c) 18:00 – 27:00 – Every 1:00 x 9 sets: 

1 Snatch Push Press +

3-5 Overhead Squats

Same as above, this is meant to be a focus on position and movement quality. Keep the weights light and focus on proper positioning.

1d) 30:00 – 45:00 – AQAP:

800m Run

30 Pull-ups

60 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