Pulling and Grip Capacity Bias Block – Week 4 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Glute Bridge-ups w/Mini-Band

10 Alternating Cossack Lunges w/Pause

5 Pause Air Squats

Get those Hips and Glutes and warmed up and ready to Squat!

1b) 5:00 – 8:00 – 3 minute AMRAP: Squat Review

1c) 12:00 – 24:00 – Every 2:00 x 6 sets:

2 Pause Back Squats +

2 Back Squats

Start around 60% of your 1RM and build through your sets as deemed fit. Pause for 2-3 seconds in the bottom on the Pause squats.

1d) 24:00 – 31:00 – Every 1:00 x 7 sets: 3/side Staggered Stance Tempo (3.1.1) Good Morning

Perform all 3 reps on 1 side before switching to the other. Focus on your position and tempo on the movement first, loading second.

1e) 35:00 – 45:00 – 21-15-9 – AQAP:

Front Squats 135/95

Dumbbell Farmers Box Step-ups 50/35 @ 24/20

Scale as needed. Stimulus should allow you to get through both the Front Squats and the Step-ups with no more than one break of the set.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike:

A – 5-10 minutes Easy Warm-up

B – 10 rounds of – 15/10 Calories + 30 second Wall Sit

C – 5-10 minutes Easy Cool-down

Focus for this piece is trying to get your heart rate down during the Wall Sit, this should be your “recovery.” Work on trying to find your recovery in what is a difficult static position.

3) Weightlifting – Front Rack Hold: 30 seconds Every 1:30 x 8 sets

You choose the loading. Goal is to start around 90% of your 1RM Front Squat

4) Gymnastics – Candlestick Practice: 5-10 minutes

5) Skills – Mental Visualization: 5-10 minutes

6) Trunk – V-Ups: 75 for time

Keep track of time and attempts. Work so that you don’t perform a set smaller than 5 reps.

7) Accessory – Glute Ham Raise: 5 sets of 10

Rest 90-120 seconds between sets. Add assistance/load as deemed fit.

8) Pre-Hab – 12 minute AMRAP:

50ft Monster Walk With Staggered Stance

10/side Pause Single Leg Hamstring Curls

30 second Wall Sit Hold

For quality, not for time.

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