Pride – Workouts for the Week

 In Competitors - Pride

Monday

OLY Intense
Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)

Strength
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.

WOD
Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

Wednesday

Gymnastics
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
L-Sit x 30-45 seconds
Pistols x 5 reps each leg

Oly
Three sets of:
Jerk Balance x 3 reps
Rest as needed
+
Six sets of:
Power Clean + Jerk
Rest 2 minutes

WOD
Three sets for times of:
Run 800 Meters
Rest 2.30 minutes

Thursday

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

Gymnastics
Five sets for max reps of:
Unbroken Handstand Push-Ups
Rest 60 seconds
Perform the first 3 sets as strict handstand push-ups, and the last 2 sets as kipping handstand push-ups.

WOD

Three sets for times of:

Row 500 Meters
15 Burpees Over the rower
Rest 2 minutes

Saturday

Strength
Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets

Oly
Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it be)

WOD
Three rounds for time of:
Row 500 Meters
75/50kg Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

Sunday

Oly
Take 15 minutes to build to 85-90% of your 1-RM Snatch

WOD
Three rounds for time of:
400 Meter Run
70/45kg Snatch (Power or full) x 6 reps
Muscle-Ups x 6 reps
Rest exactly 4 minutes,

and then . . .

Three rounds for time:
145/90kg Deadlift x 10 reps
Handstand Push-Ups x 15 reps
Double-Unders x 30 reps

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