Varangian Training: Week 1/2/2016

MONDAY

Warm up
Shoulder dislocates
Multi lunges
Deep lunge stretches
Wrist mobility
Lunge walk with plate (15/10)
20 strict pull up
Handstand
20 PVC ohs Handstand

Power snatch technique

3rm tng power snatch (15mins)

WOD
40 power snatch (42.5/30)
30 OHS
20 Hang power clean
10 Push press
Time cap: 10mins

Stretch/roll

 

TWO FOR TUESDAY

Warm up
Ankle rotations
Bear crawls
Crab walks
4 min double under practice
Med ball over rig game

WOD 1
12min AMRAP
5 Front squat (90/65)
20 double unders
(RX+ not allowed rack)

WOD 2
21,15,9,6,3
Kettlebell c+j (24/18)
Wall ball (10/6)
DPUB
Time cap: 12mins

Stretch/roll

 

WEDNESDAY

Warm up
Deadbug
Side plank
L Side plank
R Superman
Plank X2

Strength
Deadlift 5x5
Superset with pull ups 5x6 (Scaled 5x12 Australian)

WOD
17min amrap (with 1 deadlift Emom)
10 hspu
10 bf sit up
10 air squat

Stretch/roll/hang/partner massage

 

THURSDAY - BARBELL CLUB

Warm up
10mins mobility/rolling

PVC Shoulder dislocates
OH lunges (snatch grip)

20 OHS
10 drop snatch
10 hip snatch
10 hang snatch
10 full snatch

Repeat with empty bar

Snatch Find 1rm (12mins)

Complex (12mins) Full snatch Hang snatch Drop snatch Ohs

Strength (10mins) Ohs from rack Heavy triples

Stretch/roll

 

AWKWARD FRIDAYS

Warm up
Ankles
Knees
Hip rotations
Double under practice

WOD
1 mile run
50 box jumps
50 power cleans (50/35)
50 air squats
50 burpees
50 double unders
1 mile run
Time cap: 35mins

Stretch/roll/hang

 

SATURDAY

Warm up
20 lunges
20 push ups
20 sit ups
20 pull ups
20 jumping lunges
20 clapping push ups
20 V-ups
20 pull ups

Back squat 5x3

WOD
21,15,9
Squat clean (60/40)
STOH
Time cap: 16mins

Stretch/roll

 

SUNDAY

ONE REP MAX BENCH!

Team WOD
Two teams
30 min AMRAP
1 deadlift (100/70)
3 power cleans (60/40)
5 med ball slam (15/12)
7 toes to bar