PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

Monday

Skills
Three sets, not for time, of:
Toes to Bar x 10 reps
Double-Unders x 30 reps
Turkish Get-Up x 2-3 reps each arm

Oly Development
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed

Strength
Back Squat @ 30X0
10 min EMOM
5 @ 70%

Wednesday

Skills
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 3-6 unbroken reps
L-Sit x 30-45 seconds

Strength
Four sets of:
Shots Press x 4-5 reps
Rest 2 minutes
Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up)
Rest 2 minutes
+
Two sets of:
Handstand Push-Ups x Max Reps @ 1010
(must stay in tempo, no pause at top or bottom, Open Standard)
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders
You can alternate the grip on the Pull UP’s

Thursday

Skills

10 KB Snatch 5r/5l
10 Box Jump-Overs
5/4 Bar Muscle-Ups

Oly Development
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets.
+
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.

WOD
On the minute, every minute, for 12 minutes, complete:
Deadlift x 2 reps
Burpees x 3 reps
Loading – Use between 125-150/75-105 Understand who you are as an athlete and select the appropriate weight.

Saturday

Skills
Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
6/4 Muscle-Ups
Rest 2 minutes

WOD
For time:
Run 200 Meters
60/40kg. Thruster x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 400 Meters
60/40kg Thruster x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 800 Meters
60/40kg. Thruster x 15 reps
Chest-to-Bar Pull-Ups x 30 reps

Finisher
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

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
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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