PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
B.
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
C.
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 @ 85-87%
Rest 2 minutes between sets.
D.
Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders

Tuesday
A.
Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm
B.
Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
C.
Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Pull-Up x 2-3 reps
Rest 60-90 seconds
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups

Thursday
A.
Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.
B.
Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds
C.
Complete from min 0-3
50 Double unders
20 TTB
12 Overhead Squat 70/45kg

Complete from min 3-6
50 Double unders
20 TTB
10 Thruster 70/45kg

Complete from min 6-9
50 Double unders
20 TTB
8 Snatch 70/45kg

Complete from min 9-12
Max Calorie row

Saturday
Today’s training will be a series of three 15-minute tests. You will begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00.

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
B.
Take 20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)
C.
Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)

Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Double-Unders

Against a 15-minute running clock:
Run 1 mile as quickly as possible
in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings
Please report scores for each section as follows:

2 scores count , Timed Mile + Max Reps

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