Pride – Workouts for the Week

 In Competitors - Pride, WOD

 

Mon

Oly
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes

Build load over the course of the five sets.

Five sets of:
3-Position Snatch
(high hang, just above the knee, 2″ off the ground )

Rest 2-3 minutes

Build load only as mechanics permit.

WOD
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders

Wed

Oly intense
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets

Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

Strength
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

WOD
Complete as many rounds and reps as possible in 6 minutes of:
85/60kg Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
85/60kg Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

Thurs

Oly

Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

WOD
Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @ 85 pace
Rest 2-3 minutes

Sat

Oly – Test Day

Take 15-20 minutes to build to today’s 1-RM Snatch

Take 15 minutes to build to today’s 1-RM Clean

Strength
Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4-8 – 1 rep @ 95-105%
Rest 2-3 minutes between sets

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

10 Strict TTB

Rest as needed

Sun
WOD
Three sets for times of:
15/10 Chest-to-Bar Pull-Ups
50 Double-Unders
Rest 3-4 minutes

(These are sprint sets, be as quick as you can as well as unbroken )

Rest 10 mins

Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)

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