Varangian Training: Week 29/2/16

MONDAY

Mobility work or 16.1

 

TUESDAY

Warm up
Toe walks
Heel walks
High knees
Bear crawls
Scap push ups

Kipping muscle up technique

WOD 1
12 min amrap
12 shuttle runs
12 toes to bar

WOD 2
21,15,9
Mbc
Double unders
Push ups
Time cap 8mins

Stretch/roll

 

WEDNESDAY

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

Touch and go GTOH technique

12 mins drilling
Heavy triples power clean

WOD
10 min amrap
8 Tng power snatch (40/25)
8 ohs (Dropping the bar at any point will result in that set not counting)

Stretch/roll

 

THURSDAY

5 mins mobility
5 mins stick games

12 mins Jerk practice from rack Aim HEAVY but with good solid technique

12 mins Hang cleans Again heavy but all about SPEED

10 mins Clean and jerk drilling 70% of 1rm

Stretch roll

 

FRIDAY

Skill work or 16.2

 

SATURDAY

Skill work or 16.2

 

SUNDAY

Skill work or 16.2