Strong Body Blog

Warm up with gymnastics +

2-3rds
50 jumping jack 
10 bb snatch
10 hip thrust hold and kb pull overs
10 baby makers

1)Snatch komplex

1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing)

2)Front squat E2’
Heavy 3 reps x 5 rounds
(Open: 5x5 medium)

3)Metcon

4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee 
30 DU **

* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU

4)Acc

1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up

A. Warm-up: 
60s. Shuttle run 
15 Russian swing @ moderate weight
15 Goblet squat @ moderate weight
15 V-ups 
x 3 rounds 

B. Squat clean + Front squat - daily max! 

C. Metcon

For time:

21-15-9 
Pull-ups 
Burpee box jump-overs @ 60/70cm ! 
Tc: 8’ 

D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight 
Side plank x 30/30s. 
Rest 60s. 
x 3 rounds

WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 get up jhonnie
10 snow angel

A: Emom 15’

- 8-10 shoulder press

- 8-10 bench row

B: Metcon

3 rds

20 back squat

20 hang clean

20 push jerk

barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell

3 min rest

3 rds

15 cal row

15 burpee row
 

Acc: 3-4 rds

15 abwheel

60 sec hip thrust hold

Warm-up: 
10m Tiger walk - forward
10m Tiger walk - backward
10/10 Upright row @ easy DB or KB 
10/10 Windmill @ easy DB or KB 
15 Jumping squats 
x 3 rounds 

A. Squat snatch - heavy single open: power snatch
Then,
3 Rounds of: 
3 Squat snatch @ 70% of A
2 Squat snatch @ 75%
1 Squat snatch @ 80% 

Rest 2’ btw. rounds 

B. Front squat 
5x3 (warm-up sets)
3x3 (working sets - same weight, heavy) 

C. “Partner workout” - I go , you go 
4 Rounds of: 
500m Row
100 Double-unders 

*if you do it alone: work / rest 1:1