Strong Body Blog

A) with easy pace:

- 20 cossack squats + halo (in the botttom pos)

@5/2,5plate

- 10/10 side plank k2e

- 20 plate kang squats

- 20 lying Y raises

B) Daily heavy Squat Snatch in 12'

,then 4x2x75%

C) 'Jackie' For Time:

1K rowin'

50 empty bar thrusters

30 pull-ups

TC: 10'

D) EMOM 12' - 4 sets

1) 12 bench presses @heavy

2) 15 biceps curls

3) 18 seated bnd btn pull downs

A) 2 sets of:

- 12 calf raises

- 12 tibial raises

- 20 high knee run

- 12 deadbugs

- 10/10 SL bnd goog mornings

- 10m Reverse Bear Walk

B) Max high jump (over PVC pipe)

,then 4x8x80%

C) Daily heavy Deadlift in 15'

,then 4x2x85%

D) 100/80 Push-ups for time

*EMOM (inc. 0:00) : 5 dKB Clusters

@20/12

E) 2 sets of:

- 1' plank

- 20 Reverse Crunches

A) 3 sets of:

- 5/5 SL GTOH + Halo @5/2,5plate

- 20 lying W raises

- 10 bnd lat pull down in hollow pos

- 10 jumping squats

B) max rep strict pull-up

,then 4x80%

C) Daily heavy Squat Clean in 12'

,then 4x2x85%

D) AMRAP 8'

- 1 max ub set DU

- 12 T2B

- 8 target Burpees

E) 2 sets of:

- 15"/15" coopenhagen side plank

- 20 barbell side band

A) amrap 6' /easy/
- 6 jumping OHS@pvc
- 12 banded pull aparts
- 12 deadbugs @miniband on foot
- 6 spiderman lunges

B) EMOM 4'

2 Squat Snatches @60%

/Rest 1'/

EMOM 3'

2 Squat Snatches @75%

C) EMOM 15' - 5 sets
/1st: 30" work - 30" rest/
/2nd: 35" work - 25" rest/
/3rd: 40" work - 20" rest/
/4th: 45" work - 15" rest/
/5th: 50" work - 10" rest/
1) Burpee Get Over @120/100
2) dKB Front Rack Walking Lunge @16/12
3) V-up

D) 2 sets of:
1' continuous deltoid raises,immediately into

1' rear deltoid raises

/2'rest btw/
@5-7/3-5