Varangian Training: Week 18/01/16

MONDAY

Bear crawl
Wrist stretch
Hip opener
20 lunges

Barbell front squats

Hip clean practice
Work into hang clean, increase to 80% of 1rm or until form breaks down

Scap Pull up and Progressions

Working on the kip

WOD
G.I Jane
100 burpee pull-ups for time
Cap 20 minutes
Scaling jumping pull-up

 

TUESDAY

Lunge twist
Lunge and touch the floor
Kbell RDL
Glute bridge
Kbell swing

WOD 1
5 DL (100/70)
10 push ups
5 min AMRAP

5 min break

WOD 2
20 DU
20 MBC
20 kbell SDHP
5 rounds for time

 

WEDNESDAY

Wrist stretch
Kosak squats
Inch worm
Empty barbell shoulder presses

10x10 strict shoulder press
Work on pistol squat progression during rests!

WOD
Ascending ladder
5 squat cleans (60/40)
5 jerks (any split or push)
6 6 7 7 8 8 ..... Time cap 14 minutes

 

THURSDAY

Squat
Lunge
Wrist stretch

PVC OHS
PVC drop snatch
PVC hip snatch
PVC hang snatch

Repeat with empty bar

Snatch technique

Singles

WOD
10 pull ups
5 power snatch (50/30)

12 min AMRAP

 

FRIDAY

Hip rotation
Helicopters
Deep lunge stretch
Squat jumps

Front squat 5x3

WOD
21, 15, 9
Goblet squat
Burpees
Wall balls Time cap: 11 mins

 

SATURDAY

10 mins mobility

Hip clean warm up drill
Clean to 95% of 1rm
Then to rack for 7x1 at 90% of 1rm back squat

WOD
Annie 50,40,30,20,10
DU
Sit ups

 

SUNDAY

Split jerk from rack!
Heavy Doubles

Partners (One judges)
5 min AMRAP
Burpees

5 min AMRAP
Power Clean and Push Jerk

5 min AMRAP
Hang Snatch (42.5/30)

No Rep= 3 burpee penalty