Varangian Training: Week 2/11/15

MONDAY

Warm up
Wrist stretchING
Shoulder rotation
PVC OH lunge
PVC OHS

Barbell complex:
Squat clean
Hang squat clean
Thruster
Split jerk
5x3 (60/40)

WOD:
30 DU
15 T2B
Rounds for time 15 min cap

Stretch: Couch, Cross, D.dog, Pigeon

 

TUESDAY

Warm up
Squat walk round the rig
Active shoulder hang
Knees to chest game - 4 minutes

Inch worm x 8
Pull-ups 2x to failure (strict, jumping, negative)

WOD 1
For time:
50 GTOH
50 burpees
50 air squat
Cap: 16 minutes (50/40)

WOD 2
7 minute wall ball challenge

Stretch: General stretches

 

WEDNESDAY

Warm up
Calftolar bounces
Squat jump
Lunge twist
Plate rotation

1. 10 min time cap Establish a longest unbroken set of kbell swings (American)

2. 10 min time cap Establish a longest unbroken set of DU's

3. 17 min EMOM 5 pull ups 10 push ups

 

THURSDAY

Warm up
Shoulder pulse
Shoulder rotation
PVC extension
Inch worm
Dead bug
Superman
Wrist mobility

Hand stand push ups - progression and technique

WOD
5 rounds for time:
10 front squats (70/50)
10 HSPU
20 bf sit-ups
Cap 25 minutes

 

FRIDAY

Warm up
Hip rotation
Knee rotation
Dead bug
Side plank
High knee
Wall sprint

Deadlift: 5x3 Sumo Deadlift
Pull-ups: 3x to failure
Sprint ladder drills

Stretch: General stretching

 

SATURDAY

Warm up
PVC shoulder rotation
Wrist mobility
Hip opener
PVC OHS Drop snatch/ snatch balance

Snatch: Working on technique sets of 3

Stretch : Shoulder, standing quad, d.dog

 

SUNDAY

Warm up
PVC passing game
Medball pass game
Kbell swing 2 x20

WOD
In teams of 3
1 mile run
100 burpees
80 thrusters
60 DL
40 strict press
1 mile run
Time cap: 55 minutes

Stretch: general stretches