Varangian Training: Week 22/1/16

MONDAY

Warm up
Lunge walks
Plate (15/10) lunges overhead
Lunges with twist
Cossak squats
Wrist mobility

6 mins:
10 Empty bar overhead squats
10 Strict pull ups
X3

15mins
Strength:
Front squat 5-5-5-3-2

WOD
21,15,9
Box jump burpees
Ring dips
Kettlebell swings (24/18)
Cap time: 10mins

Stretch/roll

 

TWO FOR TUESDAY

Warm up
Bear crawls
Lizard walks
Hip circles
Deep lunge stretch with twist
Wrist mobility

6 mins:
10 Empty bar overhead squats
10 Strict pull ups
X3

WOD 1
59 GTOH (42.5/30)
99 mountain climbers
32 kettlebell clean & jerk (24/18)
35 push ups 21 thrusters (20/15)
41 sit ups
50 plates by side lunges (10's/5's)
Cap time: 20mins

WOD 2
10 minute amrap
20 double unders
20 jumping lunges

Stretch/roll

 

WEDNESDAY

Warm up
Deadbug
Plank
Side plank L
Side plank R
Superman

6 mins:
10 Empty bar overhead squats
10 Strict pull ups
X3

25mins Strength:
Back squat 5x5
Superset 10x10 strict press

WOD
21,15,9
Deadlift (bodyweight)
Ob burpees
Air squats
Cap time 9 mins

Stretch/roll

 

THURSDAY - BARBELL CLUB

Warm up
10 mins mobility

6 mins:
10 Empty bar overhead squats
10 Strict pull ups X3

Stick warm up for snatch

Snatch:
12mins Drill 90% of 1rm for singles

Complex:
12mins
Hang snatch
Ohs
Drop snatch
Ohs

Strength:
15mins Ohs from rack 5x5

Stretch/roll

 

FRIDAY

Warm up
Sprint drills
Silly walks
Wrist mobility
Clapping push ups

6 mins:
10 Empty bar overhead squats
10 Strict pull ups
X3

12 mins
Clean & jerk: Doubles

WOD
21,15,15,15,9
Push press (42.5/30)
Front rack lunges
Cap time: 15mins

 

STAURDAY

Warm up
10 mins mobility

6 mins:
10 Empty bar overhead squats
10 Strict pull ups X3

Floor press 5x8

WOD
Your choice! Pick 1 movement you are really bad at and one movement you are awesome at (ask coach if you are unsure)
25 bad
25 good
25 bad
25 good X2
Time cap: 13 mins

 

SUNDAY

Gymnastics warm up

Partner WOD
Synchronised!
100 burpees
100 air squats
100 mbc
100 sit ups
Time cap: 27 mins