PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Our Strength in Depth team will complete the Strength pieces for the week and Coach will set aside the time to practice run the SID workouts.

Monday
A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes
B.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds
C.
Complete as many rounds and reps in 6 minutes as possible of:
5/3 Bar muscle up
10 Burpees

Tuesday
A.
Five sets of:
Drop Snatch x 1 rep
Rest as needed
B.
8min EMOM
Snatch x 2 reps @ 75-80%
Rest as needed
C.
Four sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, floor)
Rest as needed
D.
Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Toes to Bar x 12-15 reps
Rest 60 seconds

Thursday
A.
Six sets of:
Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or over 85% of your 1-RM Clean.
B.
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean
Rest 2-3 minutes
C.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (60/40kg)
10 Toes to Bar
D.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (60/40kg)
10 Box Jumps (30″/24″)

Saturday

Strength in Depth 2015

A.
Take 15-20 minutes to build to a heavy Jerk
B.
Three rounds for time of:
125/80kg Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps
C.
Row or Run for 15-20 minutes – let feel dictate the speed/intensity of effort.

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