Pride – Workouts for the Week

 In Competitors - Pride

Monday

Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

Mike causer – Oly development

Wednesday

Oly Intense
Five sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
Rest 2 minutes
+
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

WOD
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

Thursday

Strength
Eight sets of:
1 ¼ Front Squat + Front Squat
Rest 2-3 minutes
Build to the heaviest load possible.

WOD
Three rounds for time of:
10 Power Cleans (60/40kg)
20 Barbell Weighted Lunges (60/45kg)
30 Pull-Ups

Rest exactly 3 minutes, and then . . .

Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

Saturday

WOD – 3 PARTS

Part 1
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 90, Women = 55kg.

Rest exactly 8 minutes, and then:

Part 2
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 70kg, Women = 45kg.

Rest exactly 8 minutes, and then:

Part 3
Complete as many reps as possible in 12 minutes of:
300 Meter Row
30 Kettlebell Swings (32/24 kg)
60 Double-Unders

Sunday

Oly intense
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be heavy for the triple. All snatches must be received above parallel.

Strength + Skill
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

Supplementary work
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds

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