PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

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Monday

Warm/Skills
Three sets, not for time, of:
Amrap HSPU in 20secs
Double-Unders x 30 reps
Skin the Cats x 5 reps

Oly Develoment
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes

Strength
Back Squat @ 30X0
10 min EMOM
5 @ 72%

Wednesday

Warm up/Skills
Two sets, not for time, of:
Wall Climbs x 3-6 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps

Oly Development
Eight attempts of Jerk
(all attempts between 80-95%,use Jerk bloks)
Rest 2 minutes between attempts

Three sets of:
Shots Press x 3-5reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds

WOD
Three sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 Handstand Push-Ups
Rest 3 minutes

Thursday

Oly Development
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.

WOD
On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps
(As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week. Post load used to comments.)

Rest exactly 2 minutes, and then . . .

On the minute, every minute, for 6 minutes, complete:
12 TTB

Saturday

Warm up/Skills
Three sets for times of:
3 Legless Rope Climbs (15′)
6/4 Muscle-Ups
9 Toes to Bar
Rest as needed

WOD

For time:

Row 2000 meters.

50 one legged squats alternating.

30 hang cleans (100/60kg).

Sunday

Oly Development
Take 15 minutes to build to a heavy Snatch.

Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay good.

Strength – wave loading
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 5 reps @ 65%
5. 3 reps @ 80%
6. 1 reps @ 90%
7. 5 reps @ 70%
8. 3 reps @ 85%
9. 1 reps @ 95%
10. 5 reps @ 75%
Rest exactly 2 minutes between sets. Tempo is crucial
Increase loads by 1-2% from last week.

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