In Competitors - Pride, WOD

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Monday

OLifting
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

Met Con
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 80/55kg.

Tuesday

OLifiting
Three sets of:
Jerk Balance x 3 reps
Rest as needed

Take 15-20 minutes to today’s 1-RM Split Jerk

Gymnastics
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – Weighted Pull-Up x 2-3 reps
Minute 2 – 10/7 Ring Dips (full ROM, slight pause at top)

Met Con
Five rounds for time of:
10 Burpees Over the Barbell
15 Push Press (50/35kg)

Thursday

OLifting
Four sets of:
Drop Snatch x 1 rep
Rest 1-2 minutes

Every minute on the minute for 10 minutes:
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+, 90+, 90+

Every minute on the minute for 10 minutes:
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 80-85, 85-90, 85-90, 90+, 90+, 90+

Strength
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

Met Con
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Power Clean (85/60kg)
10 Toes-to-Bar

Saturday

Coach’s choice –(Coach Lee will decide on what’s priority around the group in this section)

Friday/Sunday

OLifting
Eight sets of:
Clean x 1.1 @ 90+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

Strength
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Met Con
Four sets for Quality (Not Time):
15 Chest-to-Bar Pull-Ups
20 Box Jumps Overs (24″/20″)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes

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