Perpetua Pride – Workouts for the Week

 In Competitors - Pride
MOMDNJK

Jamie representing the Dublin Perpetua team at TAG. The kid has a big future in Crossfit. Journey has just began.

Monday

Strength
10 min emom
5 Front Squat @ 72%

OLY Development
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Increase the weight working up to heaviest weight possible for 5 TNG reps

WOD
Three sets for times of:
60/40kg Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Time Cap 15 mins

Wednesday

Skills
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 50 reps
(aim is unbroken each set)
L-Sit x 60 seconds
(accumulate as much time as possible in the 60secs)

OLY Development
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 85-90%

WOD
For times (against a running clock):
Row 500 Meters
10 Power Snatches (60/40kg)
20 Burpees

When the clock reaches 8:00, complete the following…

Row 500 Meters
15/10 Muscle-Ups
25 Shoulder to Overhead (60/40kg)

When the clock reaches 16:00, complete the following…

Row 500 Meters
20 Toes to Bar
30 Handstand Push-Ups

When the clock reaches 24:00, complete the following…

Row 500 Meters
25 Burpees Over the Erg
Run the block

Thursday

Test
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (14/10kg) x Max Reps
Rest EXACTLY 60 seconds when you break

Strength
Strength
10 min EMOM
5 Deadlift @ 82%

Supplementary Work
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
WTD GHD x 6-8 reps @ 3011
Rest 60 seconds

Saturday

OLY Development
Take 15 minutes to build to today’s heavy Power Jerk

Strength
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

WOD
Complete as many rounds and reps as possible in 15 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Sunday

WOD
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (100/70kg)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (60/40kg)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
2 Trusters (60/40kg)
2 Burpees Over the Barbell
4 Trusters
4 Burpees Over the Barbell
6 Trusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

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