PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.
B.
Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)
C.
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds
D.
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)
B.
Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
C.
Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (35/25)
Rest 5 minutes

Thursday

A.
Three sets, not for time, of:
Box Jumps x 10-12 reps
(just work on establishing a good rhythm while still hitting competition standards)
Unbroken weighted Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps
B.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75%
Rest 2 minutes between sets.
C.
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%
D.
Three sets of:
Weighted Back Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds

Saturday

A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 4-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x Max reps
B.
For Max Reps:
2 Minutes of Shoulder to Overhead (90/60kg)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (80/55kg)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (70/50kg)
C.
3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .
For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters
Score separately:
954 Meters, 5:03

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