Strong Body Blog

WEEK 1 DAY 4

WU.:

30” CARDIO @EASY

5/SIDE HALF KNEELING WEIGHT SHIFT

10 LOW SWITCH COSSACK SQUAT

10 SQUAT HIP ROTATION

A.: 3 RDS

5,5,5 FRONT SQUAT 51X1

30” REST

20-40” L-SIT OR TUCK L-SIT

*REST 90-120”

B.: 3 RDS

6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED

*30” REST

12-14 DB/KB WEIGHTED GM 3010

60” REST

C.: 20’ AMRAP

40/32 CAL ROW

10 ROWER PIKE (RING/FITBALL IF YOU HAVE NOT ROWER)

10 KB FR TALL KNEELING TO STANDING 2X20/2X16

30M FR KB CARRY 2X16/2X12

D. STRETCHING

COUCH STRETCH

HEEL SIT

ELEVATED PIGEON

Week 1 Day 2

Wu.: 3 rds

10 Banded Shoulder Extension *hold 2-3”

10 Downward dog

5 Snow angel

5 Double Push-up Burpee

A.: 4 rds

3 Pause Push Press *pause 2” in the dip and 2” overhead

3 Power Jerk *pause 2” in the dip and 2” overhead

       *rest 30”

4-6 hspu 41X1

       *rest 75"-90”

B.: For Time_TC  14’

10-8-6-4-2 Strict Barbell Press 42,5 kg/22,5 kg

4-8 Unbroken T2B After every set

rest 2’

10-8-6-4-2

BB Pandlay Row 50 kg/ 25 kg

Paralet Push up or Push up – pause 1 sec at bottom of each rep

C.: 2-3 set

8-10 Single arm DB bech press 20X0

       *rest 45”

8-10 Single Arm DB Row 20X0

       *rest 75"- 90”

D.: Stretching

Kneeling Triceps Stretch

Bench Shoulder Flexion with Thoracic Mobilization

Supine Bench Weighted Chest Opener

Seated Barbell Shoulder extension Stretch

1. 2 sets

- 1 min machine

- 10 scorpions

- 10 alternating DB hang cleans

- 10 goblet squats

2. 3 rounds

- 1500m row

- 30 alternating hang cleans @22.5/15

- 100 plate jumps @10/15 plate

3. Acc. Work

- 100m front rack carry @2x heavy KB

1. SMR + Dynamic Warm-up

2. Alex's Birthday WOD  / AMRAP 29'

- 2 rope climbs

- 9 burpee box overs @100/120cm

- 29 DU's

- 2 rope climbs

- 9 burpee box overs

- 29 abmat sit- ups

3. 9 sets

2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches