Strong Body Blog

Mobility: Shoulders,Thoracic Spine

Activation: 3 RDS                          

-10 Bird-Dogs                                                   

- 10 Hollow-Arch Swings                                       

- 30" Wall Handstand Hold                                                                           

A. Strength

From Rack: 5 Sets/2' Rest                                             

3 Shoulder Presses + 5 Push Presses (Target @75% of 1 RM shoulder press)

B. Metcon

14' AMRAP:
- 8 Burpee Box Jump Overs @60/50
- 12 Pull-Ups
- 24 Air Squats

BBJO: RX: @60/50 / OPEN: @50/40 / BEGINNER: @40/PLATES

PU: RX: PULL-UP / OPEN: RING ROW / BEGINNER: RING ROW

C: Accessory 

3-4 rds

12 abwheel

24 band triceps

STRECHING

Mobility: Ankles+Hip

Activation: 2 RDS

- 1 Lenght Slow, Controlled Lunges                                 

- 30"/30" Side Plank                               

- 1 Lenght High Kicks+RDLs                                 

- 10 Supermans                                       

A. Back Squats
5x5 @ 75%/ 2'rest

B: 30 strict pull up, every break 10 ring row

C.Metcon

For Time:

800m Run
20 Alt Single DB Lunges (OH Left)
20 Alt DB Snatches
400m Run
20 Alt Single DB Lunges (OH Right)
20 Alt DB Snatches
800m Run                                             

DB: RX:@22.5/15 / OPEN: @17.5/10 /  BEGINNER: @12.5/7.5

D: STRECHING

Mobility: Shoulders+Hips+Ankles    

Activation: 2 RDS                                  

- 10 Banded Pull-Aparts                                   

- 10 Hollow Rocks  

- 10 Pike Push-ups  

- 5/5 Cossack Squats                                                                             

A. HSW Practice 10'       

B.Strength Every 1'30" for 12':                   

- 6 Shoulder Presses from Rack @60% + 40 Double Unders

C. For Time:

9 Clusters @50/35

24 Burpees

18 Clusters @50/35

2 min rest

5 cluster

20 burpees

10 cluster

D: Acc

3-4 rds

16 hammer biceps curl w. db

8/8 windmill (heavy)

E: Streching

Mobility: Shoulders+Hips+Ankles    

Activation: 2 RDS     

- 10 Scapula Pull-ups                     

- 1 Lenght Inchworm          

- 10 Hollow-Arch Swings (active lats)       
          

A. 8' EMOM Complex:

1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique)

B. Metcon: AMRAP 8’

2,4,6,8...

-Bar Muscle-ups

-Hang Power clean @40/30

C. Acc: 4 SETS

DB/KB Bulgarian Split Squats

7/7 Heaviest weight for each set

BMU: RX: BMU / OPEN: C2B / BEGINNER: PULL-UP(BAND)

HPC: RX: @40/30 / OPEN: @35/25 / BEGINNER: @EMPTY BB

https://www.youtube.com/watch?v=nzpTEITS8Cs&t=66s