Varangian Training: Week 24/8/15

Your Crossfit success depends on your versatility. Work on your weaknesses and don't cherry pick your classes! You are strong, time to get stronger.

24/08/15

MONDAY

Strength

Warm up
Wrist mobility
Ankle stretches
Hip openers
Thoracic partner stretch
Shoulder dislocates

Empty barbell:
2nd pulls Snatch grip press
Overhead squats Drop snatch

3 rep max hang snatch
(25mins) *aim for speed in 3rd pull, if receiving position is too high strip weight down

Snatch grip deadlifts 5x3 (20mins)

General stretches
Cat Cow Pigeon
Downward dog
Couch Hanging

WOD

Wrist mobility
Plate lunges
Kettle bell swings (3x20)
Goblet squats (2x20)

Back squat 5x5

WOD

4 Rounds for Time
8 power cleans (60/40)
5 thrusters
8 ob burpees
5 push jerks
Time cap: 13 mins

General stretches

TUESDAY

Strength

Warm up
Wrist mobility
Hip openers
Hanging

Empty bar Romanian deadlift
Power cleans
Strict press
Pop and drop
Thrusters

1 rep max clean and jerk (25mins)

Split jerk practice (15mins)
*again with speed, if technique lacking, drop weight!

General stretches

 

TWO FOR TUESDAYS

Partner thoracic stretch
Shoulder pulses
Hugs
Lunge high knees
Hip circles
Knee circles

Box dips/Russian dips Box dip off

WOD 1

5 min amrap HSPU

WOD 2

21, 15, 9
Box jumps
Power clean
Power snatch (40/30)
Time cap: 15mins

General stretches

 

WEDNESDAY

Strength

Warm up
Ankle stretches
Hip openers
Wrist mobility

Empty bar pause overhead squats
Front squat 6x3 Strict press 5x5
Overhead lunge practice *sets of 4

General stretches

WOD

Warm up

Multi directional lunges

Emom
Deadbug
Plank
Side plank (L)
Side plank (R)
Superman X2

Powerlifting back squat 5x8

WOD

50 DU
50 kettlebell swings (24/18)
50 DU 50 kettlebell c+j
50 DU
50 burpees
Time cap 17 mins + EMOM 3 air squats

Pretzel stretch + general stretches

 

THURSDAY

Strength

Warm up
Wrist mobility
Ankle stretches
Hip openers Thoracic partner stretch Shoulder dislocates

Pause ohs (10mins) *sets of 3 5x5 ohs (20mins)
Clean pull doubles (15mins) *focus on keeping chest up, hips low

Technique WOD

Pull ups
Bent over rows
Kettlebell rows

Tabata weightlifting

General stretches

 

FRIDAY

Awkward Friday

Deadlifts 5x5 (slow eccentric) *Pull ups/chin ups between sets
Pause squats into sprint drills
Ropes

General stretches

 

SATURDAY

Strength

Warm up
Wrist mobility
Hip openers
Goblet squats (3x20)

1 power clean (20mins) 5 front squats *as many sets as possible
Floor press 5x5

Conditioning

Parter 6 min amrap Medicine ball clean

General stretches

 

SUNDAY

Strength

*open format for testing/weaknesses/mobility

Team WOD

Gymnastics warm up

2 teams
2 deadlifts (100/70)
3 power cleans (50/30)
Bear crawl
5 pull ups/10 ring rows
25 min amrap