Varangian Training: Week 4/1/16

MONDAY

Warm up
Lunges
Plate lunges

5min double under practice

Pull ups 5-5-6-7-8 Scaled 10x10

Front squat
Find 3 rep max

WOD:
10 GTOH (45/30)
20 OH lunges
30 GTOH
40 OH lunges
50 OB burpees
Time cap: 15mins

Stretch

 

TWO FOR TUESDAY

Warm up
Deadbug
Plank
Side plank
Superman X2

WOD 1:
10min AMRAP
2 muscle ups
10 wall balls
15 push ups
20 kb swing

WOD 2:
10 min amrap
5 cleans (70/45)
20 double unders

Stretch Roll

 

WEDNESDAY

Sprint drills
UA position
Burgener warm up
Wrist mobility

20 mins Clean & jerk Complex
1 clean
1 hang power clean
1 split jerk

WOD
100 mountain climbers
100 burpees
100 air squats
Time cap 13mins

 

THURSDAY

Warm up
50 bear crawls (cap 7mins)

Handstands

WOD
5 HSPU
10 kb swing (24/18)
15 HSPU
20 goblet squat
25 push up
30 KB clean & jerk
Time cap: 10 mins

Finisher: Leg raises from rig

Stretch

 

FRIDAY

10 mins mobility

1 Snatch into
10 ohs Find weight for complex

Or

10 OHS first two reps paused

WOD
Back squat amrap
7 mins 100/70
Constant movement, decrease during if needed

2min amrap Jumping lunges

 

SATURDAY

Open format

 

SUNDAY

Clean testing

Team chipper
150 front squats (45/30)
150 thrusters
150 push press
150 pull ups