Pride – Workouts for the Week

 In Competitors - Pride

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Monday

Strength

3 sets of:
Overhead Squat x 3
Rest 90 secs
15m Prowler Push (use plyo boxs)
Rest 90

(Work to heavyish 3 rep on the OHS using snatch grip)

7.30-830 Snatch development with Mike Causer

Wednesday

Warm up
Three sets for times of:
4 Muscle-Ups (ladies – 2 muscle-ups)
20 Double-Unders
Rest 2-3 minutes

Oly – Intense
Jerk
Set 1 – 3 reps @ 50% of 1-RM
Set 2 – 3 reps @ 60%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80%
Set 6 – 1 rep @ 85%
Rest as needed between sets.
Do not perform any additional reps. No warm-up sets, and no extra sets because you feel good. Put it away for now, we will test your Clean & Jerk on Saturday.

Strength
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

WOD – Gymnastic Intense
Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups
10 Ring Dips

Thursday

Strength
Back Squat
* Set 1 – 10 reps @ 70% of 1-RM
* Set 2 – 8 reps @ 75%
* Set 3 – 6 reps @ 80%
* Set 4 – 4 reps @ 85%
* Set 5 – 3 reps @ 90%
* Set 6 – 2 reps @ 95%
* Set 7 – 1 rep @ 100-105%
Rest 2 minutes between sets.

WOD
Three rounds for time of:
500 Meter Row
60/40kg Power Snatch x 10 reps
14/10kg Wall Balls x 15 reps
Pull-Ups x 20 reps

Saturday

Strength
Front Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5 – 2 reps @ 95-98%
* Set 6 – 1 rep @100-105%
Rest 2 minutes between sets

OLY
Take 10-15 minutes to build to a heavy-ish Clean & Jerk

WOD
Against an 8-minute running clock, perform the following, in order:

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
42.5 Thruster
Pull-Ups
and then,
using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES TO GROUP GOOGLE DOC – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in KG’s, MINUS .5kg for every second over two and half minutes (for males) or 3 and half minutes (for females) it takes to complete “Fran.” ADD .5kg for every second under two and half minutes (males) or 3 and half minutes (females).

Sunday – Active recovery

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* 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 easy

Coach’s are away on a training weekend so we wont be at the gym.

Changing it up this week. To reset after a few good strength cycles, and for me to see where you all are at with some different modalities and energy systems. A new cycle will begin after this transition week.

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