PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday
A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
Build load over the course of the five sets.
B.
Five sets of:
Snatch-Grip Romanian Deadlift x 3-4 reps @ 4011
Rest as needed
C.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders

Tuesday
A.
Four sets of:
Clean x 1.1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
C.
Complete as many rounds and reps as possible in 6 minutes of:
85/60kg Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
85/60kg Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

Thursday
A.
Four sets of:
Jerk Balance x 3 reps
Rest as needed
This is skill work – don’t worry about the loading, just begin to focus on aggressively stepping your front foot into position on your jerk.
B.
Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
C.
Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2.30 minutes

Saturday
A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes
(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes )
B.
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)
C.
Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-100%
Rest 2-3 minutes between sets
D.
Three attempts at:
L-Sit x Max Hold
Rest as needed

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