PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

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Monday

OLifting
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

Strength
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

Met Con
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
60/40kg. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday

Tuesday

Skills Practice
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly CTB Pull-Ups x 4-6 reps
(simply working on speed and efficiency)

OLifting
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

Met Con
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10/5 Muscle-Ups
20 Burpees
30 Double-Unders
40/20 Ring Dips
30 Double-Unders
20 Burpees
10/5 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next peice without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Thursday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

OLifting
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 – 50-60/35-40kg
*Set 2 – 60-70/40-45kg
*Set 3 – 70-80/45-50kg
*Set 4 – 75-85/50-60kg

Met Con
Six rounds for time of:
6 Power Cleans (100/75kg)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Saturday

For max reps:
2 Minutes of supinated chin ups
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

Met Con
Five rounds for time of:
10 Thrusters (60/40kg)
20 Pull-Ups
Run 400 Meters

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