PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday

OLifting
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes
Terminology: When we refer to “Snatch Balance” we expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

Strength
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

Met Con
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

Tuesday

OLifting
Six sets of:
2-Position Clean
(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes

EMON 1
Every minute, on the minute, for 6 minutes:
5 Strict Pull-Ups (ladies – 3 reps)
Strict Handstand Push-Ups x Max reps

EMON 2
Every minute, on the minute, for 6 minutes:
8 Pull-Ups (any style kip is fine)
Kipping Handstand Push-Ups x Max Reps

EMON 3
Every minute, on the minute, for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean
Odd Minutes: Row 200 Meters

EMOM 1-3 should take no more than 25 minutes – use 1 transition minute between the EMOM.

Thursday

Strength
Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes

Met Con
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)

Saturday

Skills
Three sets, not for time, of:
Double-Unders x 40 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10 reps

Strength
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 5 reps @ 80-85%
* Set 5 – 3 reps @ 90-93%
Rest 2-3 minutes between sets.

Take 15 minutes to build to a 3-RM Bench Press

Met Con
For time:
Row 1000 Meters
50 Back Squats (60/40kg)
50 Chest-to-Bar Pull-Ups

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