PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

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Monday

Olifting
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes

Strength
Four sets of:
Paused Front Squat x 5-6 reps
Rest 3 minutes
(MUST move up in weight from last week by 5%)

Athlete will move the bar to the bottom position and pause for a full 4 seconds. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Met Con
For Max Calories:
5 Minutes of AirDyne

Tuesday

Skills
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 3-4 reps of 10 second holds
V-Up x 10-12 reps

OLifting
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

Strength
Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
Please adhere strictly to the 30 second rest periods.

Met Con
For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (24kg/16kg)
100 Double-Unders

Thursday

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

Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 1 rep
Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

Strength
Five sets of:
Front Squat x 4-5 reps @ 4111
Rest 3 minutes
(MUST move up in weight from last week by 5%)

Athlete will move the bar to the bottom position and pause for a full 4 seconds. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps

Saturday

Coach’s choice

Met Con
Complete rounds of 15, 10 and 5 reps of:
50/35kg Thruster
CTB Pull ups
Burpees Over the Barbell

You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

Sunday

Met Con
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.
Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your gut, and then repeat the effort.

Our sport has come to love the barbell – which is awesome – but we cannot forget that to succeed in this sport you must have a huge aerobic base and exorbitant mental appetite.

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