Pride – Workouts for the Week

 In Competitors - Pride

Monday

Strength
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

Oly development with Mike causer

Wednesday

Oly Intense

Five sets of:
Muscle-Snatch x 1 rep
Rest 60 seconds
+
Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed
+
Four sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, floor)
Rest as needed
+
Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Toes to Bar x 12-15 reps
Rest 60 seconds

Thursday

Strict Gymnastics

Pick 2-3 movement’s and take 20 mins to develop. Practice good shapes

John Meghan cup 2014 WOD – Do it in teams of 2

(A)
2-rep-max overhead squat
10-minute time cap
Notes
Teams will have 10 minutes for all four athletes to complete their lifts using a single barbell. The team score will be the sum of each athlete’s successfully completed lift. Racks are permitted. There is no scaling for Masters or Scaled divisions.

1 minute rest and then immediately into part B).

B). 3 Rounds of:
21 KB swings (32/24kg)
15 Pistols
9 Ring Muscle-ups
One person working at a time, break it up as your like, teams will complete 4 rounds of 21 KB swings, 15 pistols, 9 muscle-ups. Score is total time. Time cap is 9 minutes. If you do not complete the workout before the time cap, you will be ranked based on the number of reps you completed.

Saturday

Oly Intense
Six sets of:

Clean + 2 Front Squats
Rest 2-3 minutes
Aim to keep all sets at or over 85% of your 1-RM Clean.
+
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean
Rest 2-3 minutes

WOD
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
6 Squat Clean Thrusters (60/40kg)
12 Toes to Bar
+
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
6 Power Clean and Tall Jerk (60/40kg)
10 Box Jumps (30″/24″)

The first 10 min is followed directly by the second 10mins. The clock will continue to run.

Sunday

Oly
Take 15-20 minutes to build to a heavy Jerk or Behind the Neck Jerk

WOD
Three rounds for time of:
125/80kg Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps

Recovery
Row Z1 Pace for 15 mins

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