Varangian Training: Week 16/11/15

MONDAY

Warm up

PVC jerk technique drilling
How to jerk from a rack
 - Positions
 - Recovery
Wrist mobility

Split jerk from rack (Technique or one rep max effort)

WOD
22, 16, 10
Overhead lunges (40/30)
Kettlebell c&j (24/18)
Squat jumps
Cap: 15 mins

Stretch: Neck Shoulders Glutes Hamstrings Quads

 

TWO FOR TUESDAY

Warm up
Gymnastics

Pistol squat progressions

WOD 1:
10 min amrap
6 pistol squats
20 DU
10 MBC

WOD 2
10 min amrap
3 front squat (90/60) from rack
6 push ups
9 BF sit ups

Partner stretches

 

WEDNESDAY

Warm up
Deep lunges

Dead bug
Plank
Side planks
Superman
Emom x1

Back squat 5x5

WOD
17 min Emom
3 rounds
Alternating mins
GTOH (50/40
Dead bug
Deadlift (50/40)
Plank
DPUB
Rest

Pretzel stretch

 

THURSDAY

10 mins mobility
Rolling & Stretching

Snatch Complex:
1st pull
Full snatch
Hang snatch
Overhead squat

WOD
5min cap
30 snatch (42.5/30)
30 overhead squats
Bar facing burpees for remainder of time

Mobility

 

AWKWARD FRIDAY

Higher rep heavy deadlifts
Partner work push/pull drills

WOD
I
nvolves moving bumper plates ...

 

SATURDAY - COMMUNITY WOD, OPEN TO ALL CROSSFITTERS 11-12PM

Gymnastics warm up

RX 12min amrap
15 thrusters (40/30)
10 pull ups
5 burpees

Scaled workout:
12 min amrap
15 wall balls
10 Bf sit ups
5 burpees

Stretches Neck Partner stretches

 

SUNDAY

Gymnastics warm up

Individual WOD
Grace

Team WOD
Two teams
1 deadlift
3 power cleans
5 box jump burpees