2025 09 26 Cycle 4 Week 2 Upper Pull Hang Time
Here’s your Cycle 4, Week 3 Friday Upper Pull Workout, Jonathan — built for grip fatigue, back activation, and a WOD that hits hard without overloading. It’s recovery-aware after Thursday’s slow run and sets up Saturday’s total-body session with precision.
🧲 Cycle 4 – Week 3 Friday: Upper Pull + “Hang Time” WOD
Tags: Upper Body, Pull, Back, Biceps, Grip, Barbell, DB, KB, Core, Cycle 4, Week 3, Strength, WOD, Home Gym, Recovery-Aware
🔥 Warm-Up (8–10 min)
2 Rounds Flow:
- 10 Band Pull-Aparts
- 8 Empty-Bar Deadlifts
- 10 KB Swings
- 6 Slam Ball Ground-to-Overhead
- 30s Hollow Hold
💡 Focus on posterior chain activation and grip readiness.
🧱 Strength Block – Pull Focus
| Movement | Sets x Reps | Equipment | Notes |
|---|---|---|---|
| Barbell Deadlift | 4 x 5 | Barbell | Controlled descent, reset each rep |
| Bent-Over Row | 3 x 8 | Barbell or DBs | Squeeze at top, slow lower |
| Hammer Curl | 3 x 10 | Dumbbells | Neutral grip, full range |
| KB Suitcase Deadlift | 3 x 10 | KBs or DBs | Grip challenge, core activation |
| Farmer’s Carry | 2 x 30 sec | KBs or DBs | Walk with control, shoulders back |
🧠 Rest 60–90 sec between sets. Focus on grip fatigue and back engagement.
⚡️ WOD – “Hang Time” (10 Min AMRAP)
- 6 Hang Power Cleans
- 10 KB Swings
- 10 Renegade Rows (5/side)
- 10 Sit-Ups
- 30s Hollow Hold
Partner Option: Alternate rounds with Lynnsey, sync hollow holds and sit-ups
💡 Grip fatigue builds fast — pace early, push late.
📝 Log Template
| Metric | Value |
|---|---|
| Duration | — |
| Calories | — |
| Avg HR | — |
| Max HR | — |
| Start Time | — |
Impressions:
- Grip fatigue: 🔥 / steady / needs more
- Back activation: strong / rushed / skipped
- WOD pacing: consistent / spiked / faded
- Partner option: Lynnsey joined / scaled / skipped
- Recovery plan: hydrate, stretch, prep for Saturday’s total-body
Want me to sketch Saturday’s Total Body / Family Cardio next with a fun, inclusive format? Or prep a markdown-ready log template once your watch data rolls in? You’re closing the week with strength and shared rhythm.