Varangian Training: Week 26/1/16

MONDAY

Warm up
Multi lunges
Lunge stretches

20 jumping lunges
10 pull ups strict/scap pull ups
20 air squats
10 clapping push ups/push ups
20 tuck jumps
10 V-ups X2

Back squat 5x5
Ring dips between sets

WOD
21,15,9
Box jumps
HSPU
Kettlebell swing (24/18)
Time cap: 13mins

Stretch/roll

 

TUESDAY

Warm up
Cossack squats
Wrist mobility
Shoulder rolls
Scap push ups

4min AMRAP
Partner wheelbarrow walk
10 air squats

WOD 1
4 min AMRAP
10 T2B
20 lunges

WOD 2
25 min cap
40,30,20,10
Thrusters (40/30)
Wall balls

Stretch/roll

 

WEDNESDAY

Warm up
2x5 min rounds
1 min rest
Double unders
Air squats
Pull ups
Push ups
Sit ups

Empty bar Overhead squats
Drop snatch
Hip snatch

3 rep max (12mins) Hang snatch

WOD
14min AMRAP
20 Med ball lunges
20 GTOH
20 pull ups

Stretch/roll

 

THURSDAY - BARBELL CLUB

Warm up
10mins
Mobility Rolling

Empty bar warm up
Front squat
Pop and drop
Strict press
Push press
Split jerk

1rm clean & jerk (12mins)

Complex (12mins)
1 full clean
1 hang clean
2 front squat
1 split jerk

Heavy front squat doubles from rack (12mins)

Stretch/roll

 

AWKWARD FRIDAY

Warm up
Backwards run around rig
Backwards bear crawl around rig
Backwards duck walk around rig
Link arms partner lunge walks
Kettle bell swing 2x20
Kettlebell twists

Deadlift (double over grip) 10x10

WOD
10 min AMRAP
10 sit up burpees
10 power snatch (run around)

Finisher
150 lunges with plate overhead

Stretch/roll

 

SATURDAY

Warm up
500 double unders
12min cap

Strength 10x10 strict press

WOD
21,15,9
Pull ups
Push ups
Goblet squats (24/18)
Time cap: 9 mins

Stretch/roll calves

 

SUNDAY

Team WOD
Mock lifting comp

WOD
20 min AMRAP
Partners Ascending ladder 1, 2, 3, 4, 5, 6, 7, 8, 9.....
Front squat (70/40)
Over bar burpee