Pride – Workouts for the Week

 In Competitors - Pride, WOD

unnamed4

Monday

Strength:
Four sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest 90 secs
Max Strict HSPU in 30secs
Rest 90 secs

Oly development with Mike causer

Wednesday

Oly Intense:
Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep
Build load over the course of the 20 minutes (10 attempts).

Strength:
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

WOD
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 GHD Sit-Ups
Rest 3 minute

Thursday

Oly Intense:
Take 20 minutes to build to a heavy Split Jerk

WOD
On the minute, every minute, for 12 minutes:
6 Push Press (50/35kg)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute.

Short one today . . . rest up and be ready to finish the week like a barbarian.

Saturday

Oly :
Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep
Build load over the course of the 20 minutes (10 attempts).

Strength:
Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

WOD
Against a 12-minute running clock, complete the following:
2000 Meter Row
Burpees Over the Rower x Max Reps in Remaining Time
Please report back two separate scores: Row Time + # of Burpees

Sunday

Strength:
Build to a heavy-ish deadlift in 4-5 sets

WOD
On the minute, every minute, for 8 minutes, complete:
145/95kg. Deadlift x 3 reps
Burpees x 6 reps
(Use your head, if these weights are more than 85% of your 1-RM, you need to scale the weight.)

Rest exactly 2 minutes, and then . . .

On the minute, every minute, for 6 minutes, complete:
12/8 Chest-to-Bar Pull-Ups
12 for men, 8 for women on the minute.

Rest exactly 2 minutes, and then . . .

Complete as many reps as possible in 4 minutes of:
10 Ring Dips
10 GHD Sit-Ups

Recent Posts

Leave a Comment