Varangian Training: Week 15/2/16

MONDAY


10 minute mobility
Bear crawl
KB swing

Clean warm up:
Hip clean
Pop and drop
Hang clean
 

20 min to find a max clean
(those competing in TIP 4 last minutes only)
Any variety of clean
Cmbined weight of pair is score

1 minute rest:
WOD
6 minute notice for competitors time cap of 18 minutes

Paired DT
24 Deadlifts
18 Hang Powercleans
12 S2OH

3 RFT (50kg/35kg)

 

TUESDAY

10 min mobility Bear crawls Duck walk 2x20 KB swings

WOD 1
50/40/30/20
Russian Swings
Butterfly sit up

12 burpees between rounds. (20kg/12kg)
Cap: 9 mins

WOD 2
21,15,9,15,21
Wall ball
Pull up

Cap: 16min

 

WEDNESDAY

10 min mobility
Bouncing walks
Sprint warm up
Wrist stretch

WOD
6 minute notice for the competitors WOD to be finished with a 16 min time cap

20 KB FSQ
20 Box jump
10 KB Thrusters

4 RFT (2x 20kg / 2x12kg) x3

 

THURSDAY

Bear crawl
Lunges
Air squat
Wrist mobility
Ankle mobility
Front rack stretches

20 mins technique
Start position
Upward drive (1st & 2nd pull)

20 mins complexes - Fast elbows and Regaining hook grip

1. Clean, Hang clean, Hip clean, Clean

2. Hang clean, Hang power clean, Front squat, Clean (T&G)

Stretching

 

FRIDAY

Agility and speed work

WOD
50,40,30,20,10 S2OH (50/35)
Farmers walks (24/18)

 

SATURDAY

Open gym

 

SUNDAY

Team WOD in pairs for time:

80 pull-ups
10 partner burpees
80 BF sit-ups
10 partner burpees
80 wall balls
10 partner burpees