Strong Body Blog

warm up: gymn+ shoulder and hip mobility

A: 6'amrap
10  back to wall donkey kicks 
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:12 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:15 OTM
- 20 deficit(10-15cm) push up 
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du,  open: 100 simple 
D:For Time
50 Am swing heavy
50 pull up

Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee

A:12 min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:3rds
15 good morning w. bb
45 sec superman
no rest between set

Warm up: 4’ AMRAP
- 20 shoulder taps in plank
- 20” reverse plank hold
- 10 russian swing
- 10 scapula pullup

A)OTM 8’
Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup)
Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press)

B)Back squat 3x3, same weight
2’ rest

C)For time:
21 squat snatches@50/35 kg
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Open: Power snatch+Air squat (21 PS+21 Air squat)@40/25 kg

Warm up after SMR:  3 rds:
*250 m easy row
*30” Superman hold
* 30” Plank (Feet in fitball/BOSU, etc)
*20 Alternating Box Step

A) In team of 3 (or 4)~ 3 rds: 
Min 1- Dumbbell bench press, alternating x 14-16 reps
Min 2- Split squat x 6/6
Min 3- Kettlebell one-arm row x 8/8
Min 4-  Rest
All exercise heavy as possible.

B) 7’ AMRAP:
- 30 Air Squat
- 15 Burpee to target

C) Not for time, but quality:
- 5/5,4/4, 3/3, 2/2, 1/1 Kettlebell Windmill (Increase weight)
+ after every round 10 Kipping T2B (Open: Knee t Elbow) (4x10 reps)