Workouts for the Week

 In Competitors - Pride, WOD

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Tuesday

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

Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Gymnastics EMOM
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 10/6 Strict Handstand Push-Ups
Minute 2 – 15/10 Stationary Dips
Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)

Thursday

OLifing
Five sets of:
Muscle Snatch x 1 rep
Rest as needed
Build over the course of the five sets.

Build to a heavy-ish Snatch
This doesn’t need to be a 1-RM, just build up to and maybe slightly over the weight for the conditioning portion.

Met Con
For time:
40 Chest-to-Bar Pull-Ups
30 Handstand Push-Ups
20 Snatches (175/115 lb)
30 Handstand Push-Ups
40 Chest-to-Bar Pull-Ups

Friday/Sunday

OLifting
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

Met Con
Three rounds for time of:
85/60 Power Clean x 5 reps
85/60 Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps

Saturday

Skills – Coachs Choice

Met Con
For time:
Row 2000 Meters
30 Burpees Over the Erg
30 Thrusters (60/40kg)
When the running clock reaches 18:00, complete the following for time:
Row 1000 Meters
20 Burpees Over the Erg
20 Thrusters (60/40kg)
When the running clock reaches 30:00, complete the following for time:
Row 500 Meters
10 Burpees Over the Erg
10 Thrusters (60/40kg)

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