Perpetua Pride – Workouts for the Week

 In Competitors - Pride

Monday

Oly Developmet
Every two minutes, for a total of 16 minutes, complete two snatches.
Build steadily over the course of the 8 sets to as close to your 1-RM as possible.
+
On the minute, every minute, for a total of 10 minutes, complete one clean & jerk.
Start at last weight successfully snatched and build over the 10 minutes as heavy as possible.

WOD
On the minute, every minute, for a total of 10 minutes, complete the following:
Deadlift x 3 reps
Burpees x 6 reps
Wall Ball x 9 reps
(Note load used for deadlift. If you fail to complete a set within the minute, finish it and rest the remainder of the next minute before resuming
+
Three sets of:
100 Meter Farmer’s Carry
Rest as needed.
(Select a load that is challenging to hold for UNBROKEN 100 meters.)

Wednesday

Skills
Two sets, not for time, of:
Handstand Walk x 15 Meters
L-Sit x 30 seconds
10/6 Strict CTB Pull ups

Strength
10 min emom
5 Front Squat @ 76%

Rest 10 minutes, and then . . .

WOD
Three rounds for time of:
Row 350 Meters
20 Pistols
15 Pull-Ups

Thursday

Skills
Three sets for speed and efficiency, rest as needed between movements:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Burpees x 10-12 reps
Handstand Push-Ups x 6-12 reps

Strength
Four sets of:
Front Squat x 3 reps
Rest 20 seconds
30 seconds of Ring Dips9Max reps)
Rest 3 minutes

Six sets of:
30 seconds of 70/50kg Thrusters (for max reps)
Rest 90 seconds

Saturday

WOD
Complete as many rounds and reps as possible in 12 minutes of:
60 Double-Unders
30 Hand-Release Push-Ups
15 Toes to Bar

Rest 10 minutes, and then . . .

Row 1000 Meters @ 70%
Rest 5 minutes
Row 2000 Meters
(choose your pace based on how you felt during the 1000 meters – if you feel good, aim for a new PR)

Sunday

Strength
Three sets of:
Deadlift x 5 reps
(work heavy, but not max effort)
Rest 10 seconds
Tall Box Jump x 1.1.1.1.1
(rest 5-10 seconds between jumps – goal is height)
Rest 3 minutes
+
Take 10-12 minutes to build to 85-90% of your 1-RM Clean & Jerk.

WOD
Previous Open wod

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