PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

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Monday

Skills
Two sets of:
50 Double-Unders
10 Toes to Bar
10/6 Muscle-Ups

OLifting
Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets

Strength
Three sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

Tuesday

Skills.
Three sets, not for time, of:
Nose-To-Wall Handstand Hold x 60 seconds
Pistols x 3-4 reps each leg
Butterfly Chest-to-Bar Pull-Ups x 10 reps
(working on rhythm and efficiency)

OLifting
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean

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

Met Con
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds

Thursday

Take 20 minutes to build to a “heavy” Front Squat
Let speed and mechanics dictate what “heavy” means for you today.

OLifting
Five sets of:
Power Snatch + Snatch
Rest 2-3 minutes

Take 15 minutes to build to a heavy Jerk

Met Con
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots (14/10kg)
25 Kettlebell Swings (24/16 kg)

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:
60 Pull-Ups
note your results as follows:
8 + 2 reps, 1:55

Saturday

Met Con
Keep a running clock for all portions of this workout.

Three rounds for time of:
Double-Unders x 40 reps
Toes to Bar x 15 reps

When the clock hits 5:00, perform the following:
Three rounds for time of:
15 Thrusters (60/40)
20 Chest-to-Bar Pull-Ups

When the clock hits 15:00, perform the following:
Three rounds for time of:
15 Deadlifts (110/80kg)
20/15 Handstand Push-Ups

Note all three times to comments.

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