Strong Body Blog

Warm up:

15/12 cal skierg

20 banded good morning

10/10 single arm kettlebell strict press

20 heels over db-kb

Skill / Strength:

5min

Establish a Set of Max Unbroken Strict Handstand Push Up / Box Pike Hspu /  Hspu practice

3 sets Strict Hspu 50%

Bench Press:

3x10 (55-65 %)

Metcon:

3 rds

30 cal Assault bike

20 double dumbell clean & jerk

100 du

5 bar / ring mu / burpee pull up

Accessory:

3x:40 D-ball / sandbag bear hug carry

4x5/5 Single arm rope row

Warm up:

3 sets

15/12 cal cardio

10 goblet squat

5 inchworm

8/8 side plank knee touch

Strength:

Squat clean + Hang clean + Split jerk

2x(1+1+1) 70%

Clean pull: 2x3 + 10 kg

Clean deadlift: 3x4 + 10 kg

Metcon:

50/40 Cal skierg / row

40 wall ball 9/6 kg

30 ghd sit up / weighted sit up

20 d-ball / sand bag clean 45/30 kg

30 ghd sit up / weighted sit up

40 wall ball 9/6 kg

50/40 cal skierg / row

Accessory:

2 set:

- Maximimum reps banded triceps pushdown

- 7/7/7 Prone IYT

Warm up:

3 sets

15/12 cal cardio

20 bodyweight lunge

10/10 single arm kettlebell bottoms up press

:40 front plank

Strength:

Emom 16:

1-8 min: 180/150 m Ski erg

9-16 min: 6 Power Jerk 50%

Every 2 min x 3 

:30 max rep weighted push up

Metcon:

Amrap 19'

5 thruster 60/40 kg

18 front rack lunge 60/40 kg

77 double under

200 m plate carry 20/10 kg

Accessory:

2 rds

12/12 rotating posterior dumbbell press

30-40 banded face pull

Week 12.

Warm up:

3 sets:

15/12 cal row

10 overhead squat

10/10 single arm dumbbell upright row

:30 Hollow hold

Strength:

High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat

2x(1+1+1+1) 70%

Front Squat:

3x3 70%

Metcon:

4 rds

15 m Handstand walk / 30m bear walk

16 alt. pistol

12 t2b

8-6-4-2 Burpeebox jump over 75/60cm

Accessory:

2x20 drag curl

Emom 12'

8-12 strict hanging leg raise

15 side plank hip touch

15 side plank hip touch

:40 front plank