Varangian Training: Week 7/8/15

Remember lifts during strength, strength during WOD's this week, and alllllll the squat cleans

MONDAY

Strength

Warm up
Squat
Wrist mobility
Hip opener
Gorilla kbell walk
Barbell front squat
Pop n drop

30 min to establish 3rm squat clean
7 min establish a 3rm clean pull

Stretch: Couch D.dog Pigeon Childs pose

WOD

Warm up
Wrist mobility
Lunge
Lunge jumps 3x10
MB pass

Establish a 2RM front squat 20 min time cap

WOD
5 MBC
5 burpees
5 kbell high pulls
10..
10..
10..
15..
15..
15..
Time cap 17 minutes

Stretch: Hamstring standing, Standing quad, Hanging Cat cow

 

TWO FOR TUESDAY

Strength

Warm up
PVC shoulder rotation
OHS
20 snatch drops
20 Snatch pulls
20 Repeat the last 3 with a barbell 2x 5 each

Build up to a heavy double on the snatch (aim at 85% rm) 8x2 snatch
1rm snatch pulls 6x2

Stretch: Hip opener Couch stretch Standing hamstring Shoulder ext.

WOD

Warm up
5 minutes
Lunges
Funny walks

10 min DU practice

WOD: 1

Run 1 mile for time
Once everyone returns, set up for:

WOD: 2
Wrist and shoulder mobility

10 thrusters
20 BF sit-ups
30 DU
Rounds for time 16 min cap 40/30

Stretch: Pretzel D.dog Quad and abductor stretch Shoulder ext.

 

WEDNESDAY

Strength

Warm up
Shoulder rotation
Jump squats
PVC front squat
Thruster
Barbell clean and jerk 3x 5 (empty bar)

1 clean 3 jerks (establish a 3 rm jerk without dropping the bar) 20 min

5x3 squat clean 15 min cap

Murrays cross drills 10 min cap

Stretch: Iron cross Pigeon Cat Cow

WOD

Warm up
Squat walks
Glute bridges
Shoulder rotation
Kbell:
2x 20 clean
3x 20 swing

Build up to a 3 rm back squat Build up to a 5 rm shoulder press

WOD
14 min AMRAP
3x DL
10 OB BURPEE
(120/80)

Stretch: D.dog Pigeon Couch Hang from a bar

 

THURSDAY - active rest

Technique WOD

Warm up
Plank
Dead bug
Side plank
Superman

Trunk Rotation exercise

Isometric hold exercise for trunk and shoulder strength

 

FRIDAY

All about SPEED AND AGILITY

Warm up with sprint drills

Speed drills

Ninja agility work

 

SATURDAY

Warm up
Dead bug
Side plank to extension

Sumo Deadlift 5x5

WOD
21,15,9,15,21
Box jump over
Push up
MB squat
Time cap: 18 min

Stretch: Quad standing Ankle/calf Hamstring sitting down Wide squat Sitting glute Breathing into the balls

 

SUNDAY

BEACH WOD!

10am Crawfords Country Park, Helens Bay Beach
Bring a friend! Be there or potentially lose GAINZ!