Strong Body Blog

SMR & GYMNASTIC & MOBILITY

A: 3 sets x 2 min

1 set: max reps hand climb+snow angel

2 set: max reps alt hip thrust

3 set: max reps alt one leg burpee

B: Friday strenght 3-4 sets in 10-12 min

6-10 pause bench press 313 choose weight focus in technique

6-10 pause barbell row 313 choose weight focus in technique

C: "APRIL Fool"

15-12-9-6-3

Squat clean 

Push press

Front squat

every break 4 target burpee

rx: 50/35 sc:40/25 ct: 30/20 or du kb 8-16kg

D: 3 sets

20 barbell side

10/10 side hip trust

SMR & GYMNASTIC & MOBILITY

A: 3 sets

10-10 m monster walk

30-30 sec super star side plank position elbow to knee

10/10 dumbell row in tiger position

10 alt goblet cossack sq

B: Bsq:  Every 3 min x4 

8 reps pause 32x1 60%
 

C: 24-18-12

Alt. Kettlebell dead clean & jerk 8-24 kg

T2b

2 min rest

Then

3 min max reps alt dead kb clean and jerk

C: 3x20 abhweel

SMR & GYMNASTIC & MOBILITY

A: Cardio nyuszi- every 2 min 3 burpee

8 min run

1 min rest

8 min row

B: "MALADJUSTED"

60 du 150 simple

60 deadlift rx70/50 sc60/40 ct40/25 or du kb

60 du 150 simple

60 dumbell box steps over 5-25 kg

60 du 150 simple

60 burpees

60 du 150 simple

60 cal cardio machine

60 du 150 simple

C: 3 sets

30 weighted sit up

30 sec back plank

SMR & GYMNASTIC & MOBILITY

A: 3 rds

50 mountain climbers

50 high knee simple under

10 get up jhonnie

B: BB warm up

"The Hammy"

1000 m row

7 sq clean and jerk 15- 60 kg, or du kb, CT: 14 sq wall/slamball clean and jerk 6-15

50 push up

7 sq clean and jerk

50 sit up

7 sq clean and jerk 

50 box jump

7 sq clean and jerk

50 pull ups

7 sq clean and jerk

1000 m row

C: 3 sets

10 Barbell oh sit up

10 barbell oh windshield