Pride – Workouts for the Week

 In Competitors - Pride

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Monday

Strength
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

Oly Intense
Every 30 seconds, for 5 minutes (10 reps), complete:
Hang Snatch x 1 rep @ 75%
(perform from just above the knee)

+
Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds

WOD
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Wednesday

Strength – Gymnastics

Three sets, not for time, of:
HSPU x max reps
L-Sit x 15-30 seconds
Max strict CTB pull ups

OLY Intense
Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes 

WOD
Two sets for times of:
100 Double-Unders
50 Kettlebell Swings (24/16 kg)
25 Push Press (42.5/30kg)
Rest 5 minutes 

Thursday

Strength
Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

+

Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

+

Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds 

Saturday

Skill work
Three sets, not for time, of:
Box Jumps x 10-12 reps
(looking for a smooth rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

Strength
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets.

OLY Intense
Every minute, on the minute, for 20 minutes:
Hang Clean + Clean

Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%

Midline Development
Three sets of:
Weighted Hip Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds

Sunday

Gymnastic Skill
Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps

Strength
For Max Reps:
2 Minutes of Tall Jerk (90/65kg)
Rest 4 minutes
2 Minutes of Tall Jerk (80/55kg)
Rest 4 minutes
2 Minutes of Tall Jerk (70/45kg)

WOD
3 Minutes of Rowing for Max Meters

Rest exactly 2 minutes, and then . . .

For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters

Score separately:
954 Meters, 5:20

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