PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

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Monday

OLY Development
Take 15-20 minutes to build to heavy Snatch

Strength
Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest as needed

WOD
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (50/35kg)
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is good)

Optional – Take 15-20 minutes to work on gymnastics skills that you have struggled to master.

Wednesday

Skill
Three sets, not for time, of:
Toes to Bar x 10-12 reps
Kipping Handstand Push-Ups x 5-15 reps
Ring Push Ups x 10-12 reps @ 2111

WOD
For time:
Row 500 Meters
20 STO (60/40kg)
40 Kettlebell Swings (24/16 kg)

Rest exactly 5 minutes, and then . . .

For time:
Row 1000 Meters
15 STO (60/40kg)
30 Kettlebell Swings (24/16 kg)

Rest exactly 5 minutes, and then . . .

For time:
Row 2000 Meters
10 STO (60/40kg)
20 Kettlebell Swings (24/16 kg)

Thursday

Flush out anything that feels stiff or fatigued and prep for 15.4

Friday

OPEN 15.4
(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

WOD
“RUN AND GET FRAN”
For Time 400m Run
21 Thrusters (42.5/30kg)
21 Pull-Ups
400m Run
15 Thrusters (42.5/30kg)
15 Pull-Ups
400m Run
9 Thrusters (42.5/30kg)
9 Pull-Ups

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