Strong Body Blog

Wu: Gymn + hip & shoulder mobility

A: 3 rds
15 m monster walk
10 alt. scorpio
5mu sn + 5 ohs + 5 power sn + 5 squat sn

B: 5 min Find your 1 RM power snatch (open:climb heavy)
then
5min find your 1 RM squat snatch (open climb heavy)

C:BSQ
50%3
60%3
70%2
80%1
85%1
90%1
95%1
100%+1
then
Find 5RM BSQ

D:For time
30 box jump
60 hang snatch 35/25. Kg
30 box jump 

every 90 sec 7 ttb, open k2e

Stretching!!

Wu: Gymn + shaolin + thoracic mobility

A: 3 rds
20 m walking stiff leg deadlift [easy kb or dumbell]
10 hindu push up
5/5 one leg burpee box jump 40/50cm

B: E2mom x 5 

- 8 alternating pistol w. Kb 8/12 kg
- 3-5 bench press {+5 % last week}

C: On the  7min x 3
5 box jump 120/100 cm
10 deadlift { last week sumo deadlift weight 1rd:-5-10%; 2rds 0%; 3 rds: + 5%}
400m run / row
10/10m dumbell ohs walking lunges right/ left arm
5 strict deficit hspu; open strict or kipping hspu

D: Tabata alternating supertstar plank

Wu: Gymn + hip & thoracic mobility

A: 3 rds
10 toes to squat
5 get up jhonnie
10 cat camel
5 burpee pull up
20 hip 90/90

B: E90 x 6
1 power clean + 1 squat clean + 2 front squat ( climbing heavy)

C: Run track or Rowing

9 min: 1500 m run [fast]
then
Every 30 sec 50 m sprint x 20 open x10-15

D:
3 rds
8 ring chin pull up
10 KBs row [heavy]
8/8 pallof press

E: Streching
2 min frog position
1/1 min half kneeling hip strech on the wall
1/1 min hamstring stretch on the steel

Wu: SMR , hip&shoulder Mobility

A: 3rds
40 m high knee run
20 alt one leg hip thrust
10 down up
5 “W”  TRX or ring row (2 sec hold up)

B: Emom 7’
- 1 power + 1 squat snatch (climbing heavy)
- 6-8 c2b, open:kipping, butterfly pull up

C:BSQ: 
1x2 85%
1x1 90 %
2x1 90+ 
2x6-8 80-85%

D: Bottle Rocket
25 burpees
25 power clean 60/40, 50/30
25 burpees

every min 7 wall ball 9/6

E:2 rds
max V-ups
90 sec rest btw sets