Strong Body Blog

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 

Warm up:

3 sets:

15/12 cal row

12 goblet squat

8/8 single arm ring row

:30 Front plank shoulder tap

Strength:

Back Squat:

1x8 @62%

1x6 @71%

1x4 @81%

1x4 @86%

Front Squat:

1x5 @70%

1x4 @80%

2x3 @85%

Metcon:

Amrap 7'

800 m run / 1000 m row

in remaining time max dumbbell snatch 22,5/15 kg

rest 2min

Amrap 7'

800 m run / 1000 m row

in remaining time max rep wall ball 9/6 kg

rest 2 min

Amrap 7'

800 m run / 1000 m row

in remaining time max calories row / burpee

Accessory:

Emom 9'

1: :45 ski hard effort

2: 8-12 ghd sit up

3: 8-12 ttb

11 Week. 

Warm up:

3 sets:

15/12 cal row

10/10 cossack squat

5 tall jerk / basic:

:30 hollow hold

Strength:

Squat Clean + Split Jerk

Build  to heavy single or 1 Rm for today 95-100% +

Clean Pull:

Every :45 x 6:00 (8sets)

1-4 sets: 2 reps + 5-10 kg

5-8 sets: 1 rep + 5-10 kg

Metcon:

9-15-21-15-9

Overhead Squat / front squat 45/30 kg

Bar facing burpee

Accessory:

Every 1:30 x 9:00 (6sets)

10 reps Dual dumbbell overhead lunge