Varangian Training: Week 12/10/15

MONDAY

Warm up
Neck & Shoulder rotations
Hip circles
Multi lunges
Wrist mobility
Pull ups
Shoulder dislocates

Find 3 rep max power clean

WOD
100 thrusters for time (40/30)
Cap: 14 mins

Stretch
Cat Cow
Cobra
Pigeon
Downward dog
Hanging
Shoulder dislocates
Couch

 

TWO FOR TUESDAYS

Warm up
Neck
Shoulder pulses
Lunges
The 27 squats
Hollow body hold
V-ups

Floor L-sit practice

WOD 1
50 double unders
50 kettlebell swings (24/18)
50 double unders
50 kettlebell sdhp
50 DPUB
Time cap: 13 mins

WOD 2
Team 7 min amrap
As many Australian pull ups as possible,
One person at a time
Rest of team must hold dead bug position or reps do not count

General stretches

 

WEDNESDAY

Warm up
Neck & Shoulder rotations
Hip circles
Plate lunges

Barbell complex:
Clean Split jerk 6 push presses (Increase till failure then drill)

WOD
10 min amrap
4 snatch (40/30)
8 butterfly sit ups
12 squat jumps

General stretches

 

THURSDAY

Prepping for one rep maxes

Back squat test
Strict shoulder press test
Deadlift test

Score is total kilos

Full static stretches

 

FRIDAY

Morning WOD
30 mins mobility and warm up

FRAN
21, 15, 9
Thrusters
Pull ups

THE GYM WILL BE CLOSED FRIDAY 16TH EVENING FOR REFURBISHMENTS AND REOPEN ON TUESDAY THE 20TH.

Any one willing to comedown and help a bit will be greatly appreciated! There will be coffee, tea, biscuits, and maybe beer after, probably beer after, there will be beer after...