Varangian Training: Week 21/9/15

MONDAY

STRENGTH

Warm up
Wrist mobility
Ankles
Thoracic
Hanging
Wall squats
Shoulder dislocates

Empty bar: Overhead squats Drop snatch High hang snatch

Establish a 1 rep max hang snatch (20mins)

5x5 ohs from rack (20mins)

General stretches:
Downward dog
Cat Cow
Pigeon
Couch
Hanging

WOD

Warm up
Multi lunges

EMOMx2:
Deadbug
Plank
Left plank
Right plank
Superman

Back squats 5x3

WOD
21,15,9
Push press (50/35)
Mbc (10/6)
Time cap: 8 mins

General stretches

 

Tuesday

STRENGTH

Warm up
Hanging
Shoulder dislocates
Kettlebell c+j 3x20

Split jerk practice (15mins) (From rack only, aim to beat current max)

Push press 5x5 (20mins) Overhead lunge practice

General stretches

WOD - TWO FOR TUESDAYS

Warm up
Shoulder dislocates
Wrist mobility
Handstands
Hanging

Pull ups superset with HSPU, sets to failure

WOD 1
7min burpee challenge

WOD 2
15 min amrap
15 ob burpees
10 power snatch (40/30)
5 overhead squat

General stretches

 

Wednesday

STRENGTH

Warm up
Deadbug
Planks
GHD
Lunges

Deadlift 5x5
Pull ups/ring dips
Kettle bell step ups 8x8

WOD

Warm up
Silly walks
Sprint drills
Burpees

25 min ascending ladder
10 Kettlebell swing
10 push ups
5 box jumps
15 kettle bell swing
15 push ups
10 box jumps
20 kettlebell swing
20 push ups
15 box jumps
25 kettlebell swing
25 push ups
20 box jumps.......

General stretches
Foam rolling

 

Thursday - Active Rest

Gymnastic strength
Hollow body practice
Pistol squat progressions
Ring work
Weighted pull ups

Technique WOD

Technique, all positions and progressions of the full snatch

 

Friday

Awkward Friday

 

Saturday

Warm up
Kettle bell swings
2x20 Goblet squats
2x20 Wrist mobility
Lunges

Front squat 5 @ 70% 5 @ 80% 3 @ 85% 7x1 @ 90%

Strict press - Establish one rep max 5x3

Conditioning: Rower

General stretches

 

Sunday

Team WOD
Gymnastics warm up

Team chipper, teams of 3
130 push press (40/30)
130 box jump burpees
150 double unders
150 mbc *every time you change partner you lose 2 reps

No lunch till finish

Yoga stretchy stretch