Pulling and Grip Capacity Bias Block – Week 2 of 4

WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5/direction Monster Steps Foward/Backward/Left/Right

10/side Banded Clam Shells

10 Banded Glute Bridge-ups

10 Air Squats

5 Burpees

Get those hips and glutes warm and ready for some Squatting and Running!

1b) 11:00 – 23:00 – Every 1:30 x 8 sets:

Sets 1-4 (11:00 – 17:00) – 3 Pause Back Squats

Sets 4-8 (17:00 – 23:00) – 3 Back Squats

Start around 50-60% of your 1RM and build through your sets as deemed fit. Pause in the bottom for 3 seconds on each rep for your first 4 sets, then transition to a normal Back Squat.

1c) 23:00 – 31:00 – Every 2:00 x 4 sets: 20 Alternating Double Kettlebell Front Rack Lunges

Pick a moderate load that you can maintain for all 4 sets.

1d) 35:00 – 45:00 – AQAP:

1 mile Run

If you are injured and unable to run you can sub 2,000m Ski or Row, 4,000m C2 Bike, 5000m Assault Bike. Set a benchmark time, we’ll re-test this in the fall.

Accessory:

2) Monostructural Conditioning – Run: 15 x 200m

Rest 90 seconds between efforts. Perform at 2-3 seconds/200m faster than your Mile pace you just set.

3) Gymnastics – Weighted Pistol Squat: 7 sets of 5/side

Rest 90-120 seconds between sets. Load as deemed fit. Perform all 5 reps on 1 leg before switching to the other.

4) Skills – Wall Therapy Squat: 10 minutes

Work on the actual movement or the mobility needed to develop the movement.

5) Trunk – Front Rack Hold: 5 sets of :30 ON/:30 OFF

Goal should be to work around 100% of your 1RM Front Squat.

6) Accessory – Sled Drag: 400m @ Bodyweight

Stimulus is to move smooth and steady focusing on walking through your heels. Not for time. Scale load as needed for desired stimulus.

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