Perpetua Pride – Workouts for the Week

 In Competitors - Pride

Monday

OLY –Development
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed
+
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.

WOD
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest

Strength
10 min emom
3 Front Squat @ 76%

Wednesday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
(Expect to practice these movements frequently as we approach the Open – they have repeatedly been separater in open  WODS.)

OLY Development
Every 2 minutes, for a total of 24 minutes (12 sets), perform the following:
*Sets 1-2 – Clean x 3 reps @ 65-70%
*Sets 3-4 – Clean x 2 reps @ 70-75%
*Sets 5-6 – Clean x 2 reps @ 75-80%
*Sets 7-8 – Clean x 2 reps @ 80-85%
*Sets 9-10 – Clean x 1 rep @ 85-90%
*Sets 11-12 – Clean x 1 rep @ 90-95%

WOD
Three sets for times of:
60/40kg Power Clean x 10 reps
Toes to Bar x 15 reps
Rest 2 minutes

Rest 10min

For time:
Row 500 Meters
20 Burpees Over the Erg
100 Double-Unders
20 Burpees Over the Erg
Row 500 Meters

Thursday

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

WOD

On this workout start the first part on 3,2,1, go and then leave the clock running:
For time:
42.5/30 Thrusters x 20 reps
5/4 Muscle-Ups
42.5/30kg Thrusters x 15 reps
4/3 Muscle-Ups
42.5/30kg Thrusters x 10 reps
3/2 Muscle-Ups
42.5/30kg Thrusters x 5 reps
2/1 Muscle-Ups

At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
42.5/30kg Hang Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

At 20:00 minutes on the running clock, perform the following:

Three rounds for time of:
42.5/30kg Push Press x 10 reps
42.5/30kg Barbell Walking Lunges x 20 reps
(barbell can be racked on the back)

Saturday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps

OLY Intense
For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%
note load used and time for each set – ie: Set 1 – 100kg, 11 seconds

Strength
10 min emom
3 Deadlift @ 76%

WOD
For time:
Row 1000 Meters
50/35 Handstand Push-Ups
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders

Sunday

Skills

Two sets, not for time, of:
TGU x 4 reps each arm
Alternating Pistols x 16-20 reps
Handstand Walk x 15-20 meters

“OPEN 13.3”
As Many Reps as Possible
in 12 minutes 150 Wall
Balls
90 Double-Unders
30 Muscle-Ups
If time permits, after
finishing the muscle-ups,
start over from wall balls.

+

Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

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