PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday
A.
Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
B.
Build quickly to 85% of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90%
C.
Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes
D.
10,8,6,4,2
Press
Strict CTB

Tuesday
A.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds
B.
Five sets for times of:
Row 500 Meters
15/12 Handstand Push-Ups
15 Toes to Bar
6/4 Muscle-Ups
Rest 4 minutes

Thursday
A.
In no more than 5 attempts, build to a heavy Muscle Snatch
B.
Five sets of:
Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
(from just above the knee)
Rest as needed
C.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
D.
Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

Saturday
A.
Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
B.
Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds
C.
“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 60/40kg. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:
Row Cals =
Pull-Ups =
Squats =
STO =
TOTAL =

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