PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

We are going into a off season strength phase with focus on building some structural balance and hypertrophy work. Bigger is better.

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Wednesday

Oly Development
Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed

Strength
Five sets of:
Push Press x 3 reps
Rest as needed

Back Squat @ 30X0
10 min EMOM
5 @ 88%

Thursday

Skills.
Three sets, not for time, of:
Strict Handstand Push-Up x 12-15 reps
(if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 cluster sets)
Supine Ring Rows x 10 reps
Toes to Bar x 10-15 reps

Oly Development.
Take 10-15 minutes to work on Jerk Technique – only build load if speed and mechanics are perfect.Use Jerk blocks

Strength.
Every two minutes, for 10 minutes (5 sets), complete the following:
Weighted Pull-Ups x 3 reps

Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (24/16kg)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Saturday

Skills.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Pistols x 3-5 reps each leg
L-Sit x 30-45 seconds

WOD.
Complete as many reps and rounds as possible in 6 minutes of:
125/85kg. Deadlift x 3 reps
30″/24″ Box Jumps x 6 reps
CTB Pull-Ups x 9 reps

(NO BUTTERFLY CTB FOR NOW) 

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 24/16kg KB/DBs

Rest exactly 4 minutes, and then:

For time:
Run 1200 Meters

Sunday

Skills.
Three sets, not for time, of:
Double-Unders x 50 reps
L-Sit x 30-45 seconds
Ring Dips x 10-15 reps

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

Oly Develoment
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed

Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed

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