Pulling and Grip Capacity Bias Block – Week 1 of 4

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Band Pull-Aparts

10 Hanging Hollow Rocks

10 Alternating Staggered Stance Good Morning

Get those shoulders and hammies primed for the day.

1b) 8:00 – 16:00 – Every 1:00 x 8 sets:

Station 1 – 8/side Single Arm Kettlebell Upright Row

Station 2 – 5/side Single Leg Good Morning

Alternate between the movements on each minute. Use loading you can either maintain or build upon.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets:

Station 1 – 10 Supinated Bent Over Rows

Station 2 – 10 Romanian Deadlifts

Alternate between the movements on each minute. Use loading you can either maintain or build upon.

1d) 27:00 – 45:00 – 3 sets of 5 minute AMRAP/1 minute Rest:

3 rounds of…

10 Pull-ups

20 Kettlebell Swings 53/35

Then…

AMRAP Max Calories Ski/Bike/Row

In the 5 minute window, perform 3 rounds of the couplet, then in the remaining time get as many calories as possible on the machine. Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 3 x 1 mile

Rest 3 minutes between sets. Focus on negative splits finishing with a hard effort.

3) Weightlifting – 3-Postion Power Clean: Every 1:30 x 10 sets

Perform as Floor, Low Hang, Above the Knee Hang. Perform in the 60-75% range.

4) Gymnastics – Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

5) Trunk – Abmat Sit-ups: 100 Reps

Focus on pacing and trying to move through the 100 reps at a pace that allows you not to stop.

6) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

7) Pre-Hab – 3-5 sets of:

50m/side Suitcase Farmers Carry

20 Banded External Rotations

15 Seated Banded Rows

10 Scapula Pull-ups

For quality, not for time.

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