Varangian Training: Week 31/8/15

31/8/15

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MONDAY

STRENGTH

Warm up
Ankle stretches
Hip openers
Resting squat
Deadbug
Plank

2x10 goblet squats
2x20 kb swing

Warm up with pause squats then:

- Back squat 5x5 (25mins)
- Strict press 5x5 (15mins)

Cool down with empty bar snatch grip presses 4 sets to failure

General stretches:
Cat/Cow
Pigeon
Downward dog
Couch
Hanging

WOD

Warm up
Multi directional lunges
High knees
Bear crawls

3 minute plank
2 minute hollow position

Wrist mobility

3 rep max hang clean (Don't drop bar)

WOD
20 front rack lunges (50/35)
20 push presses
20 front squats
10 front rack lunges
10 push presses
10 front squats
6 front rack lunges
6 push presses
6 front squats
Time cap: 14 mins

General stretches

 

TUESDAY

STRENGTH

Warm up
Hanging Leg lifts
Plank
Side planks
Deadbug raises

Kettlebell swing (Russian) 3x20

Deadlift 5x3
Pull ups superset ring dips, five sets to failure

General stretches

TWO FOR TUESDAYS

Warm up
Partner stretches
Shoulder circles
Shoulder pulses
Pull up bar: Active/passive hang Shoulder rolls

Skill work: Toes to bar/knee to elbow

WOD 1
10,9,8,7,6,5,4,3,2,1
Power clean (40/30)
Burpee
Air squat
Time cap: 12mins

WOD 2
5 min amrap Ohs (40/30)

General stretches

 

WEDNESDAY

STRENGTH

Warm up
Hip openers
Ankle stretches
Deadbug
Planks
Push ups

Goblet squats 2x20
Kettlebell swings 3x20

Warm up to a heavy single then perform:

Powerlifting back squat 5x3
Bench press 6x8
Pull ups/HSPU

General stretches
Banded stretches
Myofascial release on pecs/shoulders

WOD

Warm up
Partner stretches
Wrist mobility
Shoulder dislocates
Hip openers
Couch stretch

Empty bar:
Snatch 2nd pull
Snatch grip press
Ohs
Drop snatch

Snatch: 1 rep max

WOD
12 min amrap
3 deadlifts (120/80)
20 DU
3 deadlifts
20 DU
3 deadlifts
20 DU
6 deadlifts
20 DU
6 deadlifts
20 DU
6 deadlifts
20 DU
9 deadlifts... Etc

General stretches
Pretzel stretch
Calf stretches/rolling

THURSDAY - ACTIVE REST

 

MOBILITY wod

 

STRENGTH

Maximum dead hang
Handstand walk practice
Pistol squat progressions
Max L-sit on rings and bar Muscle up progressions
Rope climbs

 

Technique wod

Ankle mobility
Knee circles
Jumping lunges
Broad jumps
Side jumps
Box jumps

Vertical jump test

Medicine ball throws - multi directional

Tire push off

General stretches

 

AWKWARD FRIDAYS

WOD
Unilateral exercises
Sprint work
Partner deadlift carries

Pretzel stretch

 

SATURDAY

STRENGTH

Warm up
Lunges
Kettle bell swings
3x20 Push ups

10x10 front squat
10x10 strict press
8x6 weighted lunges
8x6 kettlebell step ups

Conditioning
4 min amrap Toe to burpees

General stretches

 

SUNDAY

STRENGTH

*open format for testing/weaknesses/mobility

Team WOD

Pause squat into sprint game

Partners/teams of 3 (+50)
100 squat cleans (40/30)
100 ob DPUB
100 thrusters
1 mile run

5 synchronised mbc to change partner

No lunch till you finish!

General stretches/yoga