Strong Body Blog

Week 2: day 10

Wu:

3rds

8 leg climb hip thrust hold position

10 squat therapy

12 cal row

A: Back Squat

E90x4 

8 reps  (55-65%)

B: Emom 20'

- 10-15 ttb

- 10-12 burpee box jump

- 6-10 deadlift 70-100/40-70 kg

- 10-15 cal cardio

C: 3-4 sets

30/30 sec side plank

15/15 barbell side

30 ghd sit up
 

Streching!!

Week 2: day 8

Wu: 3 rds

12 alt leg hip thrust

10/10 kneeling plate halo

12 m dumbell  alt rdl walking

A: E2mom x6

6-10 weighted pull ups behind neck

6-10 push jerk (Every rds add weight)

B: Every 90' x 5

10 alt. lunges (climbing weight, start 50%)

C: 21-15-9

Cal row

Snatch: 40,50,60/25,30,35 or choose weight

D: Back strenght

3-4 sets

12/12 one arm dumbell row

15 band tempo row sit position 22x0

10 invertal row

STRECHING!!!

Week 1: day 5

Wu: Gymn

Amrap 8'

5 hand climb

10 alt. hip thrust

15 incline cuban press

20 sec hollow rock

A:  Power Clean&Jerk

5 sets: 2 power clean + 2 jerk (split, power)

65-70%

B: Oxygen

  Every 5 min x 5

25 cal cardio

400 m run / 550 m row

​

C: DirrDurrKandur

4 rds

10 barbell bench press choose weight

15-25 triceps push down

20 alt. Dumbell bench press

10-15 overhead dumbell triceps extension

Week 1 : day 3 

Wu: 3 rds

12 bird dog

10/10 kneeling cossack swing

8 wall squat

6 bb muscle clean

4 bb kang squat 

A: Squat Clean 

Find the biggest off the day in 7 min 

3 reps touch&go squat clean 

Start barbell, every step max load-

Beginner: 2,5-5 kg

Advenced: 5-10 kg

B: Back Squat

Every 90 sec x 4

8 reps 50-60%

C: Sprintsy : Every 3 min x 5

6-10 Hspu / pike / push up( rx: deficit)

10-12 cal cardio

14-18 american swing 16-24/8-16

D: 3 rds

12 dumbells floor press 

12 dumbells bench row

choose weight

STRECHING!