Varangian Training: Week 25/4/16

MONDAY

Warm up
Shoulder dislocates
Lunges
Knee/ankle rotations

10min Emom
Pull ups
Double unders

Strength
15 mins Superset
10 back squats
10 lunges (Progressively load, find weight that's challenging and do 6 sets)

WOD
50 kettlebell swing (24/18)
100 mountain climbers
50 kettlebell swing
100 burpees
Cap time: 14 mins

Stretch/roll

 

TWO FOR TUESDAY

Warm up
Wrist mobility
Scap push ups
Gymnastics side planks
Complex
Multi directional lunges

Muscle up techniques

WOD 1
12 min amrap
2 muscle ups
5 ring dips (10 box dips)
10 box jumps
15 sit ups
20 jumping lunges

WOD 2
5 rounds for time
10 chest to bar
10 toes to bar
30 shuttle runs
Cap time: 15 mins

Stretch/roll

 

WEDNESDAY

20 lunges
20 air squats
20 push ups
20 ohs

Partner wall ball over rig

Strength
5 mins
Back squat 5x5

WOD
21,15,9,6,3,6,9,15,21
Push press (43/30)
MBC
Cap time: 18 mins

Stretch/roll

 

THURSDAY - BARBELL CLUB

Warm up
Coaches choice

Split jerk: 10mins
Find 1rm Max from rack

Strength: 10mins
Strict press 5x8

Complex: 12 mins
Bear complex:
- 1 power clean
- 1 front squat
- 1 push press/jerk
- 1 back squat
- 1 push press/jerk
Find weight then drill

 

FRIDAY

Cf football drills

5 mins Partner sprint game with MBC

10 mins
Sumo deadlift 5x3

Pull ups 10x10

WOD
13 mins AMRAP
20 wall balls
20 DPUB
20 double unders

Stretch/roll

 

SATURDAY

10 mins mobility
Lunges
Wrist mobility
OHS with empty bar x20

5 mins max burpees!

15 mins: 3 rep max hang power clean

WOD
10 min AMRAP
Manmakers (50/35)

Stretch/roll

 

SUNDAY

Handstands
Handstand walks
Gymnastics

3 rep max bench

WOD
Partner WOD
50 kettlebell c+j (24/18)
50 box jump burpees
50 kettlebell c+j
50 burpees
50 kettlebell c+j
50 pull ups
50 kettlebell c+j
200 air squats
Cap time: Lunch