Perpetua Pride – Workouts for the Week

 In Competitors - Pride

We have a big start to the week. Expect to hurt no matter if you have trained or not over the break. This is in for a good reason as I want to get the heads in the right place as soon as for the run into the open. Will be going to Athletes games on Sunday if anyone is down.

BD

Monday

Strength
10 min EMOM
5 Front Squat @ 80%

OLY
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90%

WOD
For times:
85/60kg Ground to Overhead x 10 reps
Rest 2 minutes
75/50kg Ground to Overhead x 10 reps
Rest 2 minutes
60/40kg Ground to Overhead x 10 reps
+
Six sets for times of:
21 Double-Unders
15 Wall Ball Shots (10/6kg)
9 Chest-to-Bar Pull-Ups
Rest 60 seconds

Wednesday

Skills
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.

OLY Development
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

WOD – 4 parts
For times:
Part 1
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

Part 2
Three rounds for time of:
60/40kg STO x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…

Part 3
Three rounds for time of:
60/40kg Front-Racked Lunge x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…

Part 4
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as part 1 …try to match the part1 time.)

Thursday

Skill
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes

Strength
10 min EMOM
5 Deadlift @ 80%

Supplementary extras
Three sets, not for time, of:
Hollow Hold 60 secs
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps @ 2012
Rest 45 seconds

Saturday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 45-60 seconds
Plank ups x 20

Strength

Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk

+

Back Squat – Tempo 21X2
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

WOD
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (75/50kg)
10 Handstand Push-Ups
30 Double-Unders

Sunday

TBC at Monday meet.

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