Strong Body Blog

Warm up:

3 sets

15/12 cal Assault bike

10/10 Single leg dumbbell RDL

20 Banded face pull

:30 Front plank shoulder tap

 

Strength:

Front Squat:

1x3 65%

1x3 73%

1x3 77%

1x3 81%

1x3 85%

 

Back Squat:

1x5 68%

1x5 72%

1x5 76%

1x5 80%

 

Metcon:

Amrap 4'

24 wall ball 9/6kg

2 x7,5m hand stand walk / 30 m bear walk / 3-5 wall walks

12 kettlebell swing 32/24 kg

 

rest 2'

 

Amrap 4'

60 du / 120su

15 chest to bar / pull up / band pull up / jumping pull up

 

rest 2'

 

Amrap 4'

20 wall ball 9/6 kg

2 x 7,5 m hswlk / 30 m bear wlk / 3-5 wall walks

10 kettlebell swing

 

rest 2'

 

Amrap 4'

50 du / 100 su

12 c2b

 

Accessory:

Emom 6' 

10 ghd sit up

 

Week 1 / Block 1

 

Warm up:

3 sets

15/12 cal 

20 Bodyweight lunge

20 Band pull apart

:30/:30 Pallof Press

 

Strength:

Squat clean + Split Jerk + Squat Clean + Split Jerk

3 x (1+1+1+1) 73%

 

Deadlift: :30 x 5 min (10 sets)

 

Metcon:

For Time:

15 Hang power snatch 55 / 40kg

20 Bar facing

30 Nonalternating pistol

20 Bar facing burpee

15 Hang power snatch

 

Accessory:

Dumbbel box step over

Emom 6'

8 reps

 

3x:40 Banded deadbug

 

 

Warm up:

3 sets:

15/12 cal cardio

12 alt scorpio

10 scapula pull up

12 baby makers

 

Strength:

Emom 12'

8-12 chin up

8-12 dumbbell bench press

 

Metcon:

Every 3 min x 5

12 cal cardio

12 double kb swing

12 hspu / pike push up

 

Accessory:

3 sets

12 biceps curls

12 triceps extension

 

Warm up:

3 sets

15/12 cal skierg

10/10 suitcase deadlift

15 band pull apart

20 heels over db-kb

 

Strength:

8 Barbell RDL 55%

 20 Banded goodmorning

 

Metcon:

3 rds

10 Sand bag / Slam ball clean

8 Sand bag bear hug lunges step

6 man maker 22,5/15 kg

4 bar mu 6 burpee pull up

2 wall walk

 

Accessory:

2 x

15-20 hamstring walking

1 min sorenson hold every :10  1 ghd back extension