PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

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Monday
A.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
C.
Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

Tuesday
A.
Three sets, not for time, of:
Muscle-Ups x 4-8 reps
L-Hang x 30-45 seconds
Weighted Pistols x 5 reps each leg
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Six sets of:
Power Clean + Jerk
Rest 2 minutes
D.
Three sets for times of:
Row 500 Meters
15 Burpees Over the Erg
Rest 2 minutes

Thursday
A.
Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets
B.
Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
C.
Three rounds for time of:
Row 500 Meters
75/50kg Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

Saturday

John Meeghan Cup.

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