PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride
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Congrats to Michael Blevins for making the final 60(56th) men that will compete in paris at the French Throwdown. Michael is a adopted son of PPTA while he is here working in London.

Wednesday

Skills
Three sets, not for time, of:
Alternating Pistols x 10 reps
Muscle-Ups x 4-8 reps
Double-Unders x 40-50 reps

OLY Development
Every two minutes, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)

Strength
Front Squat – test
Find a new 1rm max Front Squat in 15 mins

Thursday

Skills
Three sets, not for time, of:
Legless Rope Climbs x 2-3 ascents
Strict Handstand Push-Ups x 7-14 reps
L-Sit x 30-45 seconds

OLY Development
Take 15-20 minutes to build to a heavy Split Jerk.

WOD
Five sets for times of:
Row 250 Meters
75/50kg. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest 3 minutes

Saturday

WOD
Four rounds for time of:
145/100kg. Deadlift x 6 reps
Ring Dips x 12/9 reps

Rest exactly 3 minutes, and then . . .

Three rounds for time of:
30/24″ Box Jump x 10 reps
Handstand Push-Ups x 15 reps
32/24 kg Kettlebell Swings x 20 reps

Rest exactly 2 minutes, and then . . .

Two rounds for time of:
25 Hand-Release Push-Ups
50 Double-Unders

Sunday

OLY Development
Take 15-20 minutes to build to a heavy snatch.

Take 15-20 minutes to build to a heavy Clean & Jerk

Strength
Three sets of:
Front Squat x 2 reps
Rest as needed

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