Strong Body Blog

2 week: 10 day

A: 3 rds 

30 mountain climbers

20 m bear walk

10 thruster barbell btn in snatch grip

5 / 5 box step btn barbell

B: E2mom x4

1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2

55-60-65-70 %

C: E2mom x 5

5x5 front sq 2 sec pause deep sq pos.

50-54-58-62-66 %

D1: Dupla dupla tc 12'

15-10-5 Power Snatch 40-50-60 / 25-30-35

30-20-10 box jump 50/60

60-40-20 Du / 90-60-30 simple under

90 sec rest

D2: 3 rds

20 ring triceps

20 ring piceps

90 sec rest

2. week: day 8-9

A: 3rds

10 scapula pull up

5 atomic sit up 10/5 kg plate

10 thruster

B: Clean & Jerk

Emom x 8

1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk

50-53-56-59-62-64-67-70%

C: Back Squat

E2mom x5

5x5 2 sec pause deep sq position

50-54-58-62-66

D1: 20 - 15 - 10 tc 12'

power clean

push press

ring push up

barbell load 40-50-60 / 25-30-35

90 sec rest

D2: 3rds

20 dumbell triceps

20 hummer curls w. db

1 Week: day 5

A: Amrap 6'

12 dead bug

6/6 one leg rdl

12 shoulder taps in hand stand position

6/6 one arm kb press (light)

B: Every 3 min x5

10 bsq  50-52,5-55-57,5-60%

10 shoulder press btn climbing weight

20 sec arch rock

C1:Dumbells party  Amrap 3'

10 thruster @ db dumbell 15/22,5 10/17,5kg

5 lateral burpee

10 ttb

2' min rest

C2: Amrap 3'

8 dead c&j @ du dumbell

4 lateral burpee

8  v-ups

2 min rest

C3: Amrap 3'

6 dead snatch @du dumbell

3 facing burpee

6 sit up

D: 3rds

10 floor press w. du kb

20 ghd extension

1. Week: day 3

A:3 rds

12 ring face pull

10 barbell snatch press btn

8/8 lateral box step

4 muscle snatch + ohs

B: Emom 8'

1 power snatch + 1 ohs x2

45-50-53-55-58-60-63-65

C: E2mom x5

5 front squats 2 sec pause deep sq position

45-50-53-55-58%

D1:  30-20-10 tc 9'

Hang snatch 30-45-60/ 20-25-30 kg

Box jump overs

90 sec rest

D2: 3rds

10-15 barbell hip thrust

10-15 barbell bench row