Pride – Workouts for the Week

 In Competitors - Pride

New Conditioning cycle beginning this week

Monday

WOD
For 10 minutes, perform the following movements every minute:
1 ¼ Front Squat x 1
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

Oly development with Mike Causer

Wednesday

WOD
Complete as many rounds and reps as possible in 8 minutes of:
60/40kg. Thruster x 5 reps
60/40kg. Power Clean x 10 reps
Pull-Ups x 15 Reps

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges with Barbell (35/25)
30 Russian Kettlebell Swings (24/16 kg)
40 Double-Unders

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:
10 No Push up Burpees
20 Push-Ups
30 Anchored Sit-Ups

Thursday

WOD
Complete as many rounds and reps as possible in 4 minutes of:
75/55. Hang Squat Clean x 4 reps
Burpees x 6 reps

Rest exactly 3 minutes and then:

Complete as many rounds and reps as possible in 6 minutes of:
60/40 Narrow Grip Overhead Squat x 4 reps
Ring Dips x 8/12 reps
(take the OHS weight from the floor)

Rest exactly 3 minutes after Part B, and then:

For Max Calories:
8 Minutes of Rowing 

Saturday

Warm up
Three sets, not for time, of:
Handstand Push-Ups x 12-15 reps
Muscle-Ups x 3-6 reps

Oly
Take 10-15 minutes to build to a heavy Clean and Jerk
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish, back off and work on speed and technique)

WOD
Against a 90-second running clock, complete the following:
Pull-Ups x 15 reps
75/50kg. Clean and Tall Jerk x 5 reps
Double-Unders x Max reps
Rest 90 seconds between sets, and complete a total of 6 sets.

Sunday – Active recovery

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Hike – Surrey hills are great for this. Keep it easy.

(keep the pace conversational and relaxed on what ever you decide)

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