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 Overhead Squat

Start at a comfortable load and build each set as deemed fit. Perform all reps on 1 side before switching to the other side. If you don’t have the mobility for this movement pattern reference the “Power” programming.

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