Strong Body Blog

Wu: gymn+ shoulder and hip mobility

7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo

A:8-10min Clean and Jerk Technik 
Open: pvc, technik bar
Rx: only bar

B:8min
Find your 5 rm Touch and go clean and Jerk

C:For time
3rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up

D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold

A: warm up 2 rds

10 90/90 hip

1 min cardio

10 bird dog

1 min simple under

B: Emom 9= 3 rds

5 ring muscle up /open: bar/ box, band

50 du/75 simple

15 goblet squats
 

C: 5x5 push press climbing

D: Tumilson

8 rds

200 m run

11 dumbell burpee deadlift 20-30/10-17,5 kg

E: Acc

3-4 rds

15/15 kb side

15/15 barbell side

WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy

A.3 rounds 
- 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
- 8-10 Strict T2B (Open: Hanging Leg raises)

B Snatch 
E90" - 3 sets (speed focus)

3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90" - 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)

C.EMOM 10'
- 5 BSQ 50%

D: Wod

AMRAP 10'
- 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
- 20 mountain climbers
- 30 russian twists with plate (Rx:15/10, Open: 10/5)

A: 8 min gymn+mobility

B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu)

C: Every min, for 10min (5sets)

odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up

D:"RunTrack" or

Rx: Every min 200m run x10
Open: every 90 sec 200m run x7

or: Amrap 10’

10 double kettlebell thruster 16-24/816 kg

30 du

5/3 bar mu, open band, on box jump 

300 m row

E: Streching, focus hamstring and full leg