PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride, WOD

Monday
A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 2 reps @ 80-85%
B.
Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%
C.
Four sets for times of:
20 Pull-Ups
20 Wall Ball Shots (14/10kg)
40 Double-Unders
Rest 3 minutes

Tuesday
A.
Three sets, not for time, of:
Legless Rope Climbs x 1-2 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds
B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes
C.
Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 75/50 kg
* Set 2 – 80/55 kg
* Set 3 – 85/57.5 kg
* Set 4 – 90/60 kg
D.
Three sets for times of:
10 Burpees
10 Handstand Push-Ups
10 Box Jumps (24″/20″)
Rest 60 seconds

Thursday
A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (85/60kg)
Rest 6 minutes, and then . . .
B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (70/50kg)
Rest 6 minutes, and then . . .
C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (60/40)
Rest 6 minutes, and then . . .
D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (50/30kg)

Saturday
A.
Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
B.
Take 15 minutes to build to a heavy Clean & Jerk
C.
For time:
50 Back Squats (60/40kg)
40 Pull-Ups
30 Shoulder to Overhead (60/40kg)
50 Front Squats (45/30kg)
40 Pull-Ups
30 Shoulder to Overhead (45/30kg)
D.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 1min
KB Swings (Russian) x 15 Heavy

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