PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday
A.
Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Strict unbroken Toes to Bar x 10 reps
Rest 60-90 seconds

C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (20kg)
30 Pull-Ups
Compare your times to the Regionals competitors from 2013. This should be a good diagnostic. Keep in mind, it is only one measure, and we haven’t been training much in this time domain, but you need to have a sense of where you are and where you need to be in March for the open.

Tuesday

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps

B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.

C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)

Thursday

A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes

B.
Six sets of:
Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes between sets.

C.
Coachs choice

Saturday

A.
Take 20 minutes to build to a “heavy” Clean & Jerk

B.
Complete as many rounds and reps as possible in 5 minutes of:
4 Power Cleans (75/50kg)
24 Double Unders
10 Pull-Ups

C. (Best performed after full recovery from A and B , rest 15-20 mins)
Every 3 minutes, for 30 minutes (10 sets):
Run 400 Meters
10 Burpees
Note times individually for each set – e.g., 1:21, 1:24, 1:23, 1:34, etc….
If you fail to make the time cap on a certain set, finish the work, and rest the remainder of that round.

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