Strong Body Blog

Week 4

Wu.: 3 rds

20” reverse plank alt. leg raises

12 Frog Bridge

10 Ring row

14 Cross Jack

A.: 6’ Amrap

12 R. swing

10 Down up

4 Atomic sit up

10 push up

B.: 2 rds For Time (with a Partner) TC 25’

20 Hang Power Cleans 50/32,5 kg

160 m (R1) / 320 m (R2) Shuttle Run (together)

10 Cluster 50/32,5 kg

15 Syncron bar facing burpee

400 SU

30 Push Jerk  50/32,5 kg

1200 m (R1) / 600 m (R2) Row

C.: 3 rds

45” plank to push up

                *rest 35”

Week 4

Wu.: 5’ Amrap

6/side single leg bridge; at 6 hold 10”

14 Tiger position Sh. taps

1/ TGU @easy weight

5/side Windmill @easy weight

A.: STR

2x 3 strict press + 5 push press

3x 2 Strict press + 4 Push press

                * increase weight every rds

                * rest 90”

B.: Amrap 12’

High skill

2-3 RMU

6 Hang Clean and Jerk 45-50kg / 35-30 kg

10 m HSW

5 Devil press 2x 17,5-20kg/ 10-12,5 kg

Low Skill

3-4 Leg-Assisted Ring Muscle-Up

6 Hang Clean and Jerk 45-50kg / 35-30 kg

3 Wall climb / 10m R. bear walk

5 Devil press 2x 17,5-20kg/ 10-12,5 kg

C.: 3 rds

10 BB Bent over row

         *10” rest

10 Chin-up / Ring Low row

                *try to unbroken

                *rest 2’ btw sets

Week 4

WU.: 5’ Amrap  

6/side DB High Pull

10 Alt. Deep Squat with Thoracic Rotation

6 Overhead Wall Squat

5/side Single leg RDL @no weight

A.: E2MOM for 10 Min

1 Snatch High pull

2 low hang Power Snatch

2 High hang power Snatch

                * increase weight every rds

B.: 5 rds TC­_15’

6 Strict T2B

8 Sb over the shoulder

10 Double DB Thruster 17,5-20kg/ 10-12,5 kg

30 DU

C.: 3 rds

12 Seated behind the neck barbell shoulder press

                * rest 40”

10 Double DB Front Raise at the wall

                *rest 40”

Week 4

A.: 5’ Amrap

15”/side Goblet Pulse Split Squat @easy weight

12 Dead bug

10 Superman pull

12 Alt. V ups

B.: STR.

Cyclist Front Squat  5,5,4,4,4 reps, rest 90”

Tempo 12X0

                1 – 1 second to squat to the 1/4, Hold for 2 seconds!

                2 - Seconds to squat to full depth

                X – Moving up

                0 – Start the next rep after 1 second

                               * increase weight every rds

C.: 3x 4’ Amrap

5 Strict pull-ups

10 Barbell FR F. Lunges 35-40g/ 20-25kg

10/8 cal row

                *rest 90”

5 Kipping Pull up

10 Barbell Over Head R. Lunges 35-40g/ 20-25kg

10/8 cal row

                *rest 90”

5 C2B

10 Jumping Lunges

10/8 cal row

ACC.: 3 rds  

10/side Tall-Kneeling Pallof Press w/Overhead Reach