Perpetua Pride – Workouts for the Week

 In Competitors - Pride

Monday

OLY Development
Take 15 minutes to build to today’s heavy Snatch
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
+
Five sets of:
Snatch Balance + Overhead Squat
Rest as needed

WOD
Four sets for max reps in 2 minutes and 30 seconds of:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 90 seconds between sets.

Supplementary
Three sets of:
Stationary Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

Wednesday

Skills
Three sets, not for time, of:
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds

OLY Development
Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed
+
Three sets for max reps of:
30 seconds of Power Cleans
90 seconds of Rest
* Set 1 – 90/60kg
* Set 2 – 80/50kg
* Set 3 – 70/40kg

Strength
10 min EMOM
5 Front Squat @ 74%

Thursday

OLY Development
Take 15-20 minutes to build to a heavy Split Jerk

WOD

At 00:00 minutes , perform the following
Three rounds for time of:
60/40kg Power Snatch x 10 reps
30″/24″ Box Jumps x 20 reps

At 10:00 minutes on the running clock, perform the following:
Three rounds for time of:
60/40kg Push Press x 15 reps
Toes to Bar x 15 reps

At 20:00 minutes on the running clock, perform the following:
For time:
Row 500 Meters
20 Burpees Over the Erg
Row 500 Meters

Saturday

Skills
Three sets, not for time, of:
Handstand Walk x 10-15 meters
WTD Pistols x 20
Skin the Cats x 4-6 reps

Strength
Strength
10 min EMOM
5 Deadlift @ 74%

WOD
Five rounds for time of:
70/45kg Hang Power Clean x 6 reps
Handstand Push-Ups x 12 reps
Double-Unders x 50 reps

Time cap 15 mins

Sunday

Open workout form years gone by.

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