Perpetua Pride – Workouts for the Week

 In Competitors - Pride

 

lion

Monday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Kettlebell Push Press x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

OLY Develpoment
Clean & Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
Rest as needed
No percentages today. Feel must dictate loads today. You don’t need you to PR. If you’re fatigued still from 15.1, treat this as a skill session and make sure your mechanics are flawless (especially your jerk footwork). If you feel good, go ahead and push the loads a bit more, but the emphasis should still be on speed and mechanics.

Strength
Three sets of:
Back Squat x 3 reps
Rest as needed
These should be relatively heavy, but listen to your body. If your posterior chain is still fatigued from 15.1, play it safe.

WOD
Complete as many rounds and reps as possible in 8 minutes of:
20 Wall Ball Shots (10/6kg)
10 Toes to Bar

Wednesday

Skills
Three sets, not for time, of:
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

WOD
Three sets for max reps of:
60 seconds of Shoulder to Overhead (75/50kg)
Rest 2 minutes
Work efficiently with the goal of keeping your reps consistent on all three sets. Be sure to hit competition standards – stand the weight up so that you achieve full knee, hip and elbow extension with the barbell directly over the heels.
+
Two sets for times of:
Row 500 Meters
60/40kg Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes

Thursday

Flush out anything that feels stiff or fatigued and prep for 15.2.

Friday

OPEN 15.2

(Please be ware if you need to be judged on CF Open 2015 you should come to FRIDAY NIGHT LIGHTS and not in class. It is not possible for coach to judge athletes in class due they need to able to have eyes on everyone and there is a time constraint to get the class done inside the hour. If you can’t make FRIDAY NIGHT LIGHTS please contact your COACH. Thank you for understanding.)

Saturday

Team WOD – Join the regular class and use this as a recovery session.
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps
Burpees x 5 reps
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Heavy Kettlebell Swings x 15 reps

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