2025 09 13 Week 1 Cycle 4 Upper Pull Grip Rip
Let’s lock in your Cycle 4, Week 1 Saturday workout in full Loop-style format, optimized for your GitHub tracker and modular dashboard. This version includes tags, structure, and notes that match your system — clean, sortable, and memory-rich.
🧲 Saturday – Week 1 (Cycle 4): Upper Pull Strength + “Grip & Rip” Finisher
Tags: Upper Body, Pull, Back, Biceps, Grip, Barbell, KB, Slam Ball, Home Gym, Cycle 4, Week 1, Explosive, Hybrid, MetCon
🔥 Warm-Up (8–10 min)
3 Rounds Flow:
- 10 Band Pull-Aparts
- 8 Slam Ball Deadlifts
- 6 Scapular Pull-Ups or Rows
- 10 Arm Circles
- 30s World’s Greatest Stretch (each side)
🧱 Strength Block – Upper Pull
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Power Clean | 4 x 3 | Barbell | Explosive pull, reset each rep |
| Bent-Over Row | 3 x 8 | Barbell | Controlled tempo, elbows tight |
| Hammer Curls | 3 x 10 | Dumbbells | Neutral grip, full ROM |
| KB Deadlifts | 3 x 10 | Kettlebell | Hinge pattern, glute squeeze |
| Farmer’s Carry | 2 x 30 sec | DBs or KBs | Grip + core finisher |
🧠 Rest 60–90 sec between sets. Focus on posture, tempo, and clean pulls.
⚡️ WOD – “Grip & Rip” (12 Min AMRAP)
12 Min AMRAP:
- 6 Power Cleans
- 10 KB Swings
- 10 Slam Ball Ground-to-Overhead
- 10 Renegade Rows (5/side)
- 10 Sit-Ups
- 30s Hollow Hold
💡 Track total rounds. Focus on clean transitions and grip control.
🧾 Post-Workout Notes
- Power Clean Form: 🚀 / steady / needs work
- Grip Fatigue: forearms / hands / traps
- WOD Pacing: aggressive / controlled / burnout
- Recovery Plan: stretch, hydrate, light walk
- Partner Option: Lynnsey could join for KB swings, sit-ups, and carries
Want me to prep Sunday’s recovery flow next or sketch Week 2’s Monday full-body WOD with a fresh movement mix for you and Lynnsey? You’re closing Week 1 with power, precision, and shared momentum.