Strong Body Blog

SMR + General warm-up + Mobility

A. 

3 sets: 

• 10 wall facing OH squat @ pvc
• 8/8 Windmill @ light KB 
• 14 alternating shoulder taps in tiger position

B. Lifting - Snatch/ BSQ

1. Power Snatch 

Every 90" x 6 sets

• 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch grip push jerk 

2. BSQ  

Every 90" x 6 sets 

• 4 reps @ increasing weight 

C. Conditioning: 

Every 3' x 4 sets 

10 STOH @ 35/50kg 

15/20 cal row 

Max Russian swing (@20/28kg) - until 2:30 then rest 30" until the next round. 

D. Accessory: 

Weighted snow angel @ 2 x 1,25kg plate 

*50 full reps ( NOT for time!) 

*try to keep your head and legs in the air (superman hold) 

SMR+ General warm-up + Mobility

A.

3 sets: 

• 8/8 KB halos @ light weight 
• 12 Hollow rocks 
• 20" HS hold at wall 

B. Gymnastics - HS walk 

• 4 x max distance / 60"-90" rest btw. attempts 
• OR practice 

C. Lifting - Push Press / Bent over row

Empty BB warm-up, then: 

EMOM 6' 

• 4 reps @ increasing weight

+

3x10 Barbell bent over row @ same weight 

D.

For time: 

15-12-9-6 

Hang power clean @40/60kg

30-24-18-12

Wall Balls @ 6/9kg 

E.

Accumulate:

2 minutes Farmer hold @ 2 x heavy KB 

SMR + General warm-up + Mobility

A. 

3 sets: 

• 10 wall facing OH squat @ pvc
• 10 upright row @ 2x 2,5kg plate
• 12 alternating shoulder taps in tiger position

B. Lifting -  Squat Snatch , BSQ 

Empty BB warm-up .. then;

1. Squat Snatch 

Emom 6' 

• 1 squat snatch + 2 hang squat snatch @ increasing weight

2. Pause BSQ

Every 90" x 5 sets @ increasing weight 

• 3 reps w/ 2" pause at the bottom position! 

C.

3 x Amrap 3' / rest 1' btw.

• 14 Alternating DB snatch @ women:15kg , men: 22,5kg ) 
• 28 Air squat 

*Max meters single-arm DB OH walking lunges in remaining time. 

D.

Accumulate : 

• 2' Hollow hold + 50 Hollow rocks

SMR+ General warm-up + Mobility

A. 

3 sets: @ light KB 

• 8/8 Suitcase DL
• 8/8 Half kneeling pess
• 8/8 Bent over row 
• 8/8 Single leg RDL

B. Lifting -  Squat Clean, Split Squat

Empty BB warm-up .. then;

1.

Emom 5' 

• 1 squat clean + 1 hang squat clean @ same weight 

Then: increase weight! 

• Every 30" x 6 sets

- 1 squat clean 

2.

Back rack split squat @ increasing weight 

• 3 x 8/8 reps, 60" rest btw. sets 

C. WOD

Amrap 10'

• 150/200m row 
• 1 round of "DT" ( standard weights: women: 40kg , men: 60kg )

* "DT" =  [ 12 Deadlift , 9 Hang power clean, 6 stoh ]