Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Alternating Bird Dog

5/side Single Arm Russian Kettlebell Swings

5 Pause Band Pull-Aparts

Get some blood flowing and your trunk warm.

1b) 5:00 – 8:00 – 3 minutes: Clean Review

Review with a Barbell or PVC pipe depending on what’s appropriate.

1c) 12:00 – 21:00 – Every 1:30 x 6 sets:

1 Vertical Leap

+

1 High Hang Power Clean +

1 Above The Knee Squat Clean +

1 Front Squat +

1 Split Jerk w/Pause in Catch

Start with a comfortable load and build each set as deemed fit. Stick to the positions, don’t deviate from them to get more loading.

1d) 21:00 – 33:00 – Every 2:00 x 6 sets:

1 Deadlift +

1 Squat Clean +

1 Front Squat +

1 Jerk

Continue to build loading from Part C. Perform this as a T+G complex, no dropping the bar or setting it dead after the Deadlift.

1e) 38:00 – 45:00 – 7 minute AMRAP:

5 Muscle-ups

10 Alternating Dumbbell Squat Snatch 70/50

50 Double-unders

If you don’t have proper mobility for the Squat Snatch, scale this to a Power Snatch. Be smart, don’t try and force something that isn’t there, work within what your body’s ability is.

Accessory:

2) Monostructural Conditioning – 30 minute AMRAP:

21 Calories Ski Erg

21 Calories Assault Bike

You pick the stimulus go hard, take it easy, or anywhere in between.

3) Weightlifting – Overhead Squat: 5 sets of 3

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) Gymnastics – Ring Support Hold At Half Way: 5 x Max Time

Rest 60 seconds between sets.

5) Skills – Journal:

  • What is a goal you want to set for the next 6 months?

  • Write out a plan how you’ll get there.

Write it down, make it happen.

6) Trunk – 5-7 sets of:

20 seconds/Arm – Single Arm Overhead KB or DB Hold + March

+

20 seconds March Without Load Overhead

Rest 1 minute between sets.

7) Accessory – Dog Sled Sprint: 5 x 100m

Rest 3 minutes between sets. You choose the load, but they should take under a 1 minute.

8) Pre-Hab – 3-5 sets of:

10 Pause Supinated Grip Scapula Pull-ups

10 Band Resisted (Hip Sling) Kettlebell Romanian Deadlifts

10 Deadbugs w/Plate Overhead

For quality, not for time.

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