Pride – Workouts for the Week

 In Competitors - Pride

Monday

Strength
Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

Oly Development with LOWA

Wednesday

Strict Gymnastics
Two sets of:
L-Sit x Max Hold
Rest exactly 2 minutes
+
Two sets of:
Muscle-Ups x Max Unbroken Reps
Rest exactly 60 seconds

WOD

“Ten Minute Capacity Test”- Courtsey of my man OPEX(James Fitz)
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 69/40kg. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Thursday

Athlete Games – QUALIFIER WORKOUT 3

AMRAP in 8 minutes of:
8 deadlifts 100/70kg
16 wall ball shots 9/6kg 10/9ft
16 box jumps 24/20″

Saturday

Oly
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
+
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)

Redo Qulaifier 1,2 or 3

Sunday

Gymnastics
Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps

WOD
For time:
50 Back Squats (60/40kg)
40 Pull-Ups
30 Shoulder to Overhead (60/40kg

Rest exactly 5 minutes, and then . . .

For time:
50 Front Squats (40/30kg)
40 Pull-Ups
30 Shoulder to Overhead (40/30kg)

Rest exactly 5 minutes, and then . . .

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

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