Varangian Training: Week 14/9/15

MONDAY

Strength

Warm up
Hip openers
Ankles
Thoracic
Shoulder dislocates
Goblet squats 3x20
Push ups 3x20

Back squat 5x5
Bench press 5x5
Overhead squat 5x8
  - (Half on bench half on ohs then swap)

General stretches: Downward dog, Cat/Cow, Pigeon, Couch, Hanging

WOD

Warm up
Shoulder dislocates
Pull up bar
Shoulder rolls
Active/passive hang

Pull ups and progressions (All of them)

WOD
52 kettle bell swings
52 air squats
52 push ups
52 butterfly sit ups
52 lunges
52 burpees
52 shuttle runs
Time cap: 30mins

General stretches

 

TUESDAY

Strength

Warm up
Shoulder dislocates
Wrist mobility
Empty bar warm up
Pop n drop
Front squats

Heavy cleans
17min emom 1 clean (90% of 1 rep max)
Technique comes first!

Then onto Ring dips/box dips

General stretches

WOD - TWO FOR TUESDAYS

Warm up
Shoulder dislocates
Shoulder pulses
Hugs Shoulder taps (plank)
Bear crawls

HSPU's and progressions

WOD 1
19min amrap
Ascending ladder 1,2,3,4,5,6,7,8,9...
Mb GTOH
Mb twists
Mb burpees

WOD 2

Squat jump game
Plank mountain climber game 10-1

General stretches

 

WEDNESDAY

Strength

Warm up
Deadbug
Plank
Side plank
Lunges
Kettlebell swing 3x20

Deadlift 5x3
Farmers walks

Wrist mobility
Power cleans (sets of 3)
Pull ups

WOD

Warm up
High knees with tuck
Silly walks
Ankle mobility
Sprint drills

2 min double under practice

WOD
40 box jump burpees
50 box dips
60 mbc
1 mile run into a double under AMRAP
Time cap: 25mins

General stretches

 

THURSDAY - Active Rest

Gymnastic strength
Muscle up progressions
Bar and rings

Technique WOD

Barbell Complexes

Kettle bell
Goblet squats
20 Swings
2x20 Clean & jerk
2x20 Wrist mobility

1. Clean Hang clean into thruster Split jerk

2. Clean deadlift Hang clean Hang clean Hang clean into thruster

3. Power clean Push press Push jerk Pause split jerk

4. Make your own

 

AWKWARD FRIDAY

Secret!!

 

SATURDAY

Strength

Warm up
Shoulder dislocates
Wrist mobility

Front squat 5x5
Strict press 5x5

Conditioning

Rowing

 

SUNDAY

Strength: Open format

WOD

Individual Weightlifting:
Snatch
Clean & jerk

Team WOD

Partner Grace:
60 clean & jerks for time (60/42.5) (Alternating)
Every time you do 10 50 double unders

Time cap: 20mins