Pride – Workouts for the Week

 In Competitors - Pride

Monday

Strength
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
GHD Sit-Ups x 15 reps
Rest 60-90 seconds

Mike causer

Oly development for Crossfit

Wednesday

Warm up
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 47 reps
Toes to Bar x 10 reps

Oly Intense
Five sets of:
In 30 seconds or less, perform
Clean & Jerk x 3 reps
(work as heavy as possible within the time frame)
Rest 3-4 minutes between sets

Strength
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

Supplementary Work
For time:
100 Strict Dips
(ladies – 70)

Thursday

WOD
Five sets for times of:
Run 400 Meters
150/100kg Deadlift x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes

NOTE
Create 3-Month Training Goals – write down what you would like to accomplish before the end of the year. You MUST write them down and keep them somewhere visible.

Saturday

WOD
20 min AMRAP of “Sage”
Complete as many rounds and reps as possible in 20 minutes of:
60/40kg Thruster x 20 reps
Pull-Ups x 20 reps
Burpees x 20 reps

Please note today’s result on wassap group, and if you completed this workout before, please report that score as well. Your post should look like this:
5 rounds + 28 reps

Sunday

Oly Intense
Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes

Strength
Six sets of:
Close-Grip Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes

WOD
SID Testing

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