PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride
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Blue skies baby . Shout to these to for helping me see why I got into this game way back when. Michael and Rob are the real deal. Rob will be competing for his 5th regionals in a row. PPTA is getting closer to having some regional level athletes but till that happens all the PPTA weight is behind this guy.

Monday

OLY Development
Five sets of:
TNG Power clean+ Jerk x 3
Rest as needed between sets.

Strength
Back Squat @ 30X0
10 min EMOM
5 @ 74%

Three sets of:
20 GHD Sit-Ups
Rest 90 seconds

Wednesday

Skills
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 4-7 unbroken reps
Toes to Bar x 10-15 reps

OLY development
Take 20 minutes to build to a heavy Split Jerk.

WOD
For time:
60 Handstand Push-Ups
90 Kipping Pull-Ups ie no butterflies
Partition reps however you would like. You do not need to finish all of the handstand push-ups before starting in on pull-ups.10 min time cap

Rest 5mins

For time:
Row 2000 Meters
150 Double-Unders

Thursday

Skills
Two sets, not for time, of:
Rope Climb x 3 ascents
Skin the cat x 6 reps
Double-Unders x 40-50 reps

Oly development
Eight sets of:
Snacth x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

WOD
Complete as many rounds and reps as possible in 5 minutes of:
166/110kg. Deadlift x 3 reps
Muscle-Up x 3 reps
(SCALE loads as needed.)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

Saturday

Skills
Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

WOD – Mental capacity
Triple death by
Death by Burpee pull-up
got to minute 13
Death by Burpee box jump @24″
got to minute 13
Death by Burpee
got to minute 18

Sunday

OLY Development
Take 15 minutes to build to a heavy Snatch.

Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.

Strength – wave loading
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 5 reps @ 65%
5. 3 reps @ 80%
6. 1 reps @ 90%
7. 5 reps @ 70%
8. 3 reps @ 85%
9. 1 reps @ 95%
10. 5 reps @ 75%
Rest exactly 2 minutes between sets. Tempo is crucial
Increase loads by 1-2% from last week.

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