Varangian Training: Week 14/3/15

MONDAY

16.3
Back squats 5x5
Strict press 5x8
Rowing
Mobility

 

TUESDAY

Gymnastics warm up
Wrist mobility
Plank
Side planks
Arch
Hollow

Warm up
3x5min rounds MAX EFFORT, 1 minute rest
Double unders
Mbc (10/6)
Toes to bar
Push ups
Pull ups

WOD 1
21,15,9
HSPU
Box jumps
Time cap: 7 mins

WOD 2
7 min amrap
Ascending ladder 2,4,6,8,10.....
Wall balls (10/6)
Burpees

Stretch/roll

 

WEDNESDAY

Warm up
Lunge walks
Glute bridges
Kettlebell swing 3x20
Ohs 3x10

Deadlift 5x5 (20mins)
Superset pull ups/rows

WOD
50 GTOH (42.5/30)
40 front squat
30 front rack lunge
20 push press
10 bar over DPUB
Time cap: 17mins

Stretch/roll

 

THURSDAY

5 mins mobility
5 mins stick games

15 mins Snatch
Find 1rm then drill @70%

15 mins Clean & jerk
Find 1rm then drill @70%

10 mins Skill work

Stretch/roll

 

FRIDAY

16.4
Accessory gymnastics work
Rowing
Mobility

 

SATURDAY

16.4
Strength
Pull ups
Rowing
Mobility

 

SUNDAY

16.4
Olympic lift drilling
Rowing
Mobility