Varangian Training: Week 9/5/16

MONDAY

Circles:
Neck
Shoulders
Wrists
Hips
Knees
Ankles

Kettlebell front rack Lunge walks

3x20 kb swing
3x20 kb clean & jerk

Back squat 5x5 (increase by 5kg)

WOD
21,15,9,6,3
Kb high pull (24/18)
Kb snatch
Mbc
Cap time: 12 mins

 

TWO FOR TUESDAY

Flexion/extension
Hip circles
Shoulder dislocates
Deep lunge + rotation
Airborne lunges
Single leg jumps
Leg pulses

L-sit supported by box

WOD 1
10,9,8,7,6,5,4,3,2,1
Box jumps
Bf sit ups
Dips
Cap time: 10 mins

WOD 2
17min AMRAP
Min 1: Double unders
Min 2: Burpees
Only double unders count!

Score is total combined reps

Stretch/roll

 

WEDNESDAY

Warm up
Shoulder dislocates
Lunges
Knee/ankle rotations

10min EMOM
Strict Pull ups
Double unders

Strength
15 mins Superset
10 back squats
10 lunges (Add 2.5kg to last weeks weight then do 6 sets)

WOD
100 thrusters for time (8 wall ball penalty for rest)
Cap: 14 mins

Stretch/roll

 

THURSDAY BARBELL CLUB

Warm up
Pigeon Stretch
Deep Lunge & Rotations
Wrist Stretches
Bear Crawl
Ankle & Knee Rotations

10 mins
Scary Feet
Footwork with cross
Split Jerk Reaction Drill (stick)

10 mins
Jerk with Barbell

20 mins
Jerk from rig
Focus on speed. Increase to no more than 70% of 1RM

Cool down & Stretch

 

FRIDAY

Warm up
Coaches choice

CF FOOTBALL

WOD
Prepare for hell

No need for stretching, only stretchers

 

SATURDAY

Warm up
Wrist mobility
Deep lunge stretches
Shoulder dislocates
Stick warm up for snatch

15 min Hang snatch 1rm

10 mins Ohs 3 rep max

WOD
5 rounds for time
8 deadlifts (100/70)
10 Ob DPUB
Cap time: 11 mins

Stretch/roll

 

SUNDAY

Gymnastics practice

"Hawk"
1 mile run
15 burpees
50 walking lunges
25 air squats
50 med ball thrusters
25 push ups
25 squats
15 burpees
1 mile run