PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

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Thursday

OLifting
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%
Reset the barbell every time on the floor…do not perform these touch and go.

Met Con
For time:
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

Saturday

OLifting
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%

Met Con
Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters(ladies row 400m)
15 Chest-to-Bar Pull-Ups
10 Push Press (70/45)
Scale as needed…you should have at least 30 seconds of rest before you start your next set.

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