Strong Body Blog

Warm up:

15/12 cal aab

10/10 cossack squat

10 sots press

16 starfish

Strength:

Emom 3'-5'

1 squat snatch @75%

3 position snatch deadlift

3x1-3 pause :05 @80%

Metcon:

Amrap 12'

10 plate overhead straight sit up 20/15kg

7,5 m hswlk / 15 bear wlk

250/200 m row

rest 2'

Amrap 12'

:20 L-sit hold / hollow hold

5/5 nonalternatin pistol / 10/10 jumping lunges 

200 m run or 500/400 m bikeerg

Accessory:

E90' x 9:00 (6sets)

3-8 unbroken wall facing strict hspu

Warm up:

3 sets

15/12 cal row

10/10 lateral step up

20 Band pull apart

:30 banded deadbug

Strength:

Back squat: 5x1-3 @80%

Front squat: 3x10 @50%

Metcon:

Amrap 4'

600 / 500 m row

25 burpee box jump over

20 power clean 60 / 40 kg

15 overhead squat  60 / 40 kg

10 shuttle run

rest 2'

Amrap 5'

600 / 500 m row

25 burpee box jump over

20 power clean 60 / 40 kg

15 overhead squat  60 / 40 kg

10 shuttle run

rest 2'

For Time

600 / 500 m row

25 burpee box jump over

20 power clean 60 / 40 kg

15 overhead squat  60 / 40 kg

10 shuttle run

Accessory:

3x1min plank on rings

Week 12.

Warm up:

3 sets

15/12 cal cardio

15 banded front squat

10/10 single arm dumbbell pright row

:30 flutter kick

Strength:

Squat clean + Split jerk

3x(1+1) @75 %

Clean pull:

Emom 8'

Min 1-4 min: 2 reps @85%

Min: 5-8 min: 1 rep @88%

Metcon:

24 t2b

16 dumbbell box step over 2x22,5/15kg

24 t2b

16 dumbbell box step over

24 t2b

Accessory:

Emom 9'
1: :30-:40 jumping box step up

2: :30-:40 chinese plank facing up

3: :30-:40 chinese plank facing down

Warm up:

3 sets

15/12 cal ski

10 good morning empty barbell

6/6 kettlebell windmill

:30 Arch to hollow hold

Strength:

Squat snatch

Build to heavy single 1 RM today

Snatch pull: 2x1 +20kg

Skill:

Establish a set of max unbroken ring mu or bar mu

Metcon:

21-15-9 100 / 60kg

Deadlift

Ski / row cal

Box jump over 75/60 cm

Accessory:

4x8/8 single arm incline dumbbell bench press