PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

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Saturday

Skills
Three sets, not for time, of:
Bar muscle Ups x 4-6
Handstand Walk x 15-20 meters
L-Sit x 45-60 seconds

Oly development
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

WOD
For time:
100/60kg Hang Squat Clean x 5 reps
Pull-Ups x 25 reps
100/60kg Hang Squat Clean x 4 reps
Pull-Ups x 20 reps
100/60kg Hang Squat Clean x 3 reps
Pull-Ups x 15 reps
100/60kg Hang Squat Clean x 2 reps
Pull-Ups x 10 reps
100/60kg Hang Squat Clean x 1 rep
Pull-Ups x 5 reps

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3010
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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
Five sets of:
Front Squat x 1 rep
Rest as needed
Build over the course of the five sets to a “heavy” single.

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