Perpetua Pride – Workouts for the Week

 In Competitors - Pride

Monday

Skills
Three sets, not for time, of:
L-Sit x 45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

OLY Development
Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1
(rest 10-15 seconds between singles)
Loading:
*Sets 1-2 – 60-65%
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
*Sets 11-12 – 85-90%
Goal is the right speed and near perfect mechanics for these sets.

WOD
Three rounds for time of:
3 Snatches @ 75% of 1-RM
5/3 Muscle-Ups
7 Ring Dips
(performed on same rings as muscle-ups)
+
Three sets of:
Heavy KB Swing x 15 reps
Rest 90 seconds
GHD Sit-Ups x 15 reps
Rest 90 seconds

Wednesday

Skills
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
Burpees with jump to target overhead x 15 reps
Work on speed and efficiency with each of these.

Strength
10 min EMOM
3 Front Squat @ 78%

OLY Development
Take 10-12 minutes to practice Clean & Jerk Technique.
Leave it at 10-12 minutes! Today is not the day to go heavy ,Its a day for technique.

WOD
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (100/70kg)
6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (90/65kg)
6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (85/60kg)
6 Chest-to-Bar Pull-Ups

Thursday

Skills
Three sets, not for time, of:
Bar Muscle-Ups x 2-5 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose strict or kipping, deficit or standard.)

OLY Development
Five sets of:
Snatch Balance + Overhead Squat
Rest as needed
Build as heavy as mechanics permit.

WOD
For time:
Row 1000 Meters
42.5/30kg Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps

Rest exactly 6 minutes, and then . . .

For time:
Row 1000 Meters
42.5/30kg Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
42.5/30kg Hang Power Snatch x 20 reps

Saturday

Strength
10 min EMOM
3 Deadlift @ 78%

OLY Development
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

WOD

Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Power Cleans (60/42.5kg)
10 Handstand Push-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Shoulder to Overhead (60/42.5kg)
10 Burpees Over the Barbell

Sunday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps

WOD
For time:
10 Deadlifts (145/100kg)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (10/6kg)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots

+

Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Ring Push-Ups x 20-30 reps
(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)
Rest 90 seconds

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