Strong Body Blog

SMR+ General warm-up + Mobility

A.

3 sets: 

• 5 scapula pull-up with 2" pause at the top position
• 8/8 Bird dog
• 8/8 cossack squats- slowly! 

B.

Gymnastics - Pull-up 

3 sets, for quality:   

• Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up

C.

Lifting - FSQ , Split Jerk from rack 

Every 90" x 6 sets @ increasing weight , work up to a moderately heavy, ~85% of your jerk max

• 2 Front Squats + 2 Split Jerk w/ 2" pause in the receiving (split) position. 

D.

For max reps / meter: 

 EMOM 5'  - 45" ON / 15" OFF 

1. Double KB STOH  @ standard weights: women: 2x16kg / men: 2x24kg , scale as needed
2. Abmat sit-ups
3. Double KB front rack squat ​
4. Double KB hang clean  
5. Shuttle run (10m segment ) 

* 2' rest

* x 2 total sets (12 minutes) 

SMR + General warm-up + Mobility

A. 

3 sets: 

• 6/6 Press in split squat position (knee is in the air, slightly above ground) @ light KB 
• 6/6 upright row w/ same KB ( high elbow) 
• 6 Tempo Goblet squat ( 3" down, 3" hold, fast up) 

B. Lifting - Clean 

2 sets  @ empty BB, 5 reps of each:

~ Clean deadlift, clean high pull, muscle clean, power clean, front squat 

Emom 8'

• 1 power clean + 1 hang squat clean + 1 front squat @ increase weight after every 2 rounds 

C.

4 rounds for time: 

• 16/20 cal row 
• 12 Dual DB floor press 
• 9 Dual DB thrusters 

*Weight:  2x15kg / 2x22,5kg, scale as needed! 

D. 

Gymnastic swimming - (  https://www.youtube.com/watch?v=iNloKEgw4mU ) 

2 sets , 30" of each movement (unbroken! try not to touch the ground with your arms) 

1' rest between sets.

SMR + General warm-up + Mobility

A.

3 sets: 

• 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 )
• 8/8 KB pull-through in tall plank position 
• 20" superman hold 

B. Lifting - BSQ, Deadlift 

1. Back Squat -

Every 90" x 5 sets 

• 4 reps @ increasing weight 

2. Deadlift 

 Emom 5'

• 4 reps @ increasing weight 

C .Amrap 10'

• 6 GTOH @ Standard weights: women: 35kg, men: 50kg, scale as needed! 
• 8 T2B / Knee raises 
• 10 Box-jumps

*GTOH = both snatch and C&J are allowed. 

D.

2 - 3  sets: 

15 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight 

15 KB  OH tricep extension 

SMR+ General warm-up + Mobility

A. 

3 sets: 

• 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 
• 8/8 Bird Dog 
• 8/8 Cossack Squats 

B. Lifting - Snatch 

Warm-up with empty BB.... then,

Emom 8'

• 1 power snatch + 2 hang power snatch @ increase weight after every 2 rounds

Snatch Pull - 3x3 @100% of 1RM 

C.

For time:   {TC: 12'}

• Emom 5 Burpees + Accumulate: 75 Wall Balls 

immediately followed by:

• Emom 5 Wall Ball + Accumulate: 50 Burpees

* Start with the Wall Balls in the first part. 

 D.

For Quality: 

2 sets:

• 15 Strict T2B
• 20" Hollow hold into 20" Superman hold