Strong Body Blog

Warm up:

3 rds

15/12 cal row

10 goblet sq

15 banded face pull

:30/:30 pallof press

Strength:

Squat clean + split jerk + squat clean + split jerk

2 x (1+1+1+1) @83%
3 x (1+1) @85-90%
 

Emom 8’

1-4 rds: 2 reps @73%
5-8 rds: 1 reps @76%

Metcon:

For time:

400 m run

3 rope climb

21 thruster 40/30 kg

300 m run

2 rope climb

15 thruster 40/30 kg

200 m run

1 rope climb

9 thruster 40/30 kg

Accessory: 

Dumbbell farmers lunges

1:15 x 7:30 (6sets)

10 reps

3 rds

:40-1:00 sorenson hold

Warm up:

3 sets

15/12 cal row

10/10 half knee soulder pree

10 goblet sq

5 half burpee

Skill / Practice / Strength:

8-10 min Ring mu, bar mu, du, hswlk, practice

 5 rds

6 shoulder press with barbell

Metcon:

Every 3 min x 5

5 Power clean 60/40 kg

5 Thruster 60/40 kg

5 Front squat 60/40 kg

50 du

3x 90 sec max cal row

Accessory:

3 sets

8/8 bulgarian squat

8/8 windmill heavy kb

Warm up:

3 sets:

15/12 cal aab

15 banded good morning

8/8 single arm kettlebell bottoms up press

10 straight leg sit up

Skill / Strength:

8 sets:

2 tempo negatives t 1-3" deficit (tempo :05)

3x strict handstand push up 60% / box pike push up / dumbbell z-press

Bench press: 4x8 58-68%

Metcon:

Every 4' x 4  btw sets 1min rest

15 cal aab / 20 cal row / bikeerg / skierg

8 sand bag clean / med ball 

15 m hswlk 7,5m - 7,5m no fail / 30 m bear walk

2 peg board climb / 8-12 strict pull up / band pull up / jumping pull up 

Accessory:

3-4 sets

10/10 one arm dumbbell bench row

25 band triceps

Warm up:

3 sets

15/12 cal aab

8/8 lateral box step

10 sots press

:30 ohs bottom hold

Strength:

Squat snatch

2x2 @76%
2x1 @71%
 

snatch pull to hold + snatch pull

3x1+1 @80-85%
 

Metcon:

4 rds

5 power snatch 67,5 %

15 chest to bar

20 single leg box step over 22,5/15 kg

1 min rest btw rds

Accessory:

Emom 8’

2-5 wall walk