Strong Body Blog

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
 

Wu: Gymn + shaolin

A: 3 light rds
3 turkish get up left
10 supinated ring row
10 hollow rock
15/15 side monster walk
3 turkish get up right

B:E2mom x 5
- 5 Sumo deadlift [1rm dl 65-70%
- 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb

C:Speed& rest
3 rds
12 bar facing burpee
9 t2b
6 cluster 30/42,5 kg
1’ rest

 C: unbroken
70 alt du kb on leg romanian dl 8/12
 

Wu: Gymn + elbow & back mobility

A: 3 rds
5 get up jhonnie + burpee
7/7 skater jump
9 trx row
11 med ball squat clean

B: E90 x 6
- 2 squat clean (climbing heavy10 sec btw reps)
- 12-15 push up

C: Run Track
0-6 min: 1000m  
6-11min: 800 m
11-15 min: 600 m
15-18 min: 400 m
18-19 min: 200 m

D: 3 rds
10 barbell biceps curls
10 barbell triceps 
10 bench press w du kb
30 sec rest btw set

Strech