PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

De-load week . Enjoy

Monday

Oly development
Build to a heavy Muscle Snatch

Six sets of:
Power Snatch + Snatch
Rest as needed

WOD
For max reps:
1 Minute of Muscle-Ups
Rest 60 seconds
2 Minutes of Ring Dips
Rest 60 seconds
3 Minutes of Push-Ups
(keep these legit…no prizes given for today, and no love given for droopy push-ups)

Three sets of:
Glute-Ham Raises x 6-8 wtd reps @ 3011
Rest as needed

Wednesday

Strength.
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Sets 4-6 – 3 reps @ 85%
Rest 2 minutes between sets.

OlY Dvelopment
Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes
List loads used for each of the five sets. Barbell can’t touch the floor once you start.

Row/Run/AD for 15-20 minutes – speed based on how you feel.

Thursday

Skills – not for time
Three sets, not for time, of:
Handstand Push ups x 10-15 (open standard)
Double-Unders x 50 reps
Pistols x 6 each leg

Strength
Weighted Chest-to-Bar Pull-Up
Take 12-15 minutes to build to a heavy single

WOD.
Three rounds for time of:
50 Kettlebell Russian Swings (32/24 kg)
25 TTB

Immediately followed by . . .

Max Handstand walk in 4 mins

Saturday

Oly
Take 15-20 minutes to work up to a heavy-ish Snatch

WOD
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Up
60/40kg Squat Snatch

For time:
Row 1000 Meters
30 Burpees
Row 500 Meters
30 Burpees

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