Strong Body Blog |

2023.03.21. - kedd

A: activation - 2 sets

1' cardio

10 scap push up

6/6 sidelying thoracic stretch

https://www.youtube.com/watch?v=Kcn9h72WopQ/

B: 5 sets - TC: 6'

4/4 offset push up

4/4 gorilla row

4/4 OH kb sit up

C: Power Clean & Jerk - 4 sets

5 reps - tng - 70-75%

60-90" rest

D: push and pull - E2' x 5

reps: 6-9-12-9-6

btn press

strict pull up / banded pull up

E: 15' AMRAP

6 jumping pull up / ring row

9 push jerk @50/30 kg

12 plank triceps extension https://www.youtube.com/watch?v=1bjwi_z72sI/

200 m run

F: EMOM 5'

45" plank

2023.03.20. - hétfő

A: activation - 2 sets

1' cardio

10 shinbox switch

8 kang squat

5/5 shinbox heel touch

+ 2 sets

10 rev nordic curl / banded rev nordic curl

8/8 single leg RDL @16/8 kg

5 tall kneeling muscle snatch @empty bb

B: snatch complex - EMOM 10'

1 hang power snatch below knee (pause 1 sec below knee) + 2 power snatch

start from light - increase the weight set by set - last round @80%

C: 1+1/4 front squat

2 warm up sets, then:

3 x 6

effort level: 70-80-90%

90-120" rest

D: E2' x 6

5 half kneeling kb press

6 kb dead snatch

5 single arm kb OHS

15 m OH carry

25 du / 50 su

next round: other hand (3-3 rds/arm)

E: barbell good morning @31X1

3 x 15 @35/20 kg

2023.03.18. - szombat

A: activation - 2 sets

15 m tiger crawl

15 m walking lunges

10 scap push up

10 sup band pull aparts

5 hindu push up

5 kang squat

B: 12' AMRAP

buy in: 1000 m row

then: 2-4-6-...

kettlebell deficit push up

dual kb push press

dual kb bent over row

C: "8 crazy nights"

8 rds for time:

8 pull up

8 box jump

8 wallball

8 push up

8 alt lunges @dual kb

8 ring dips / 12 bench dips

8 burpee

8 du / 20 su

D: EMOM 10'

10-15 plated turkish sit up

https://www.youtube.com/watch?v=ftneGwAj9i0/

2023.03.17. - péntek

A: activation - 2 sets

5 walkout + push up

5/5 shinbox thoracic rotation

10 shinbox good morning

10/10 kb bottom up press

10/8 cal cardio

B: practice - 8 mins

make your 6-weeks-goal perfect

C: strength - 14 mins

E2' x3

8 snatch grip RDL @60%

6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/

2' rest

E2' x3

6-10 strict hspu / pike push up

10-15 straddle plate raise https://www.youtube.com/shorts/weBozLZj0tE/

D: 10 rds for time - TC: 15'

10-9-8-7-6-5-4-3-2-1

Thruster 55/35 kg

1-2-3-4-5-6-7-8-9-10

Bar facing burpee

E: Tabata

weighted L-crunches https://www.youtube.com/shorts/7REHEGUSsdU/

2023.03.16. - csütörtök

A: activation - 3 sets

30" cardio

30" bottom of squat hold

8/8 single arm kb high pull @mod

12 knee elevated birddog

B: clean complex - 5 sets

1 power clean + 1 hang power clean + 2 hang squat clean @70%

60-120" rest

C: 3 sets

6/6 back rack drop lunges to knee ups

https://www.youtube.com/watch?v=wbtdkkNlNkY/

6 strict pull up negatives / banded pull up negatives

D: 4 x 5' EMOM

1-5' 12 dual kb front rack cyclist squat

6-10' 15 am. swing @20/12 kg

11-15' 8-10/arm kb chainsaw row

16-20' 12-16 cal cardio

E: stretching

1-1' pigeon

banded lat stretch

https://www.youtube.com/shorts/xt0fzBNorsM/

1-1' couch stretch

2023.03.15. - szerda

A: activation - 2 sets

10 rev nordic curl / heel sit

20-30"/side split squat pulse

30" plank

B: 5' AMRAP

30 m kb front rack carry @heavy

15" row sprint

20-20" single arm plank

C: Deficit deadlift - E90"x6

8 reps

start with 60% effort - last set is 1 rep from failure

D: "márciusi ifjak"

2 rds for time - TC: 28'

18 cal cardio

48 russian swing @24/16 kg

03 wall walk

15 burpee pull up

18 shuttle run @corridor (9 oda-vissza)

48 am swing 20/12 kg

03 wall walk

15 burpee pull up

E: bonus track - 2-3 sets

10-15 feet elevated hip thrust @box

30 tall plank K2E

2023.03.14. - kedd

A: activation - 2 sets

10 scap push up to downdog

12 alt. toe touch

14 m tiger crawl

B: EMOM 9'

10-15 push up

10-15 supinated grip body row

10-15 cal cardio

C: Power Clean & Jerk - 4 sets

6 reps - tng - 60-70%

60-120" rest

D: push and pull - 6' AMRAP

1 rope climb

2-4-6-... push press @55/35 kg

E: EMOM 15'

6-10 mixed grip pull up / banded mixed grip pull up / ring row

8/8 single arm kb push press @20/12 kg

15/12 cal cardio

2023.03.13. - hétfő

A: activation - 2 sets

5/5 squat thoracic rotation

10 shinbox switch

10 m duckwalk

1' cardio

+ 2 sets

6/6 goblet cossack squat @easy

6 good morning @empty barbell

6 tall kneeling muscle snatch @empty barbell

https://www.youtube.com/watch?v=ixX4phkLw5Y/

B: Snatch Complex - EMOM 10'

1 snatch pull + 1 slow pull power snatch + 1 hang power snatch below knee

start from light - increase the weight set by set - last round @80%

C: EMOM 10' - front squat @40%

25" max reps

35" rest

D: conditioning

5 rds for time

6 box jump over

4 deadlift @60/40 kg

2 power clean @60/40 kg

2' rest

5 rds for time

6 bar facing burpee

4 deadlift @70/45 kg

2 power clean @70/45 kg

E: 2-3 sets

10-15 btn press @empty bb

10-15 dual db shrugs

https://www.youtube.com/watch?v=llSrlpd7TEE/

2023.03.11. - szombat

A: activation - 2 sets

8/8 world's greatest stretch

5/5 hip flow

10 snow angel

10 scorpion

1' cardio

B: 3 sets

30" max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/

30" rest

30" max: dual kb deadlift high pull

30" rest

C: "Filthy 50"

For time:

50 box jump

50 jumping pull up /ring row

50 kettlebell swing @24/16 kg

50 walking lunge

50 K2E

50 push press @2x16/8 kg

50 back extension

50 wallball @9/6 kg

50 burpee

50 DU /100 SU

TC: 25'

D: EMOM 8'

odd: 18 anchored sit up

even: 35-45" plank

2023.03.10. - péntek

A: activation - 2 sets

6 walkout

12 alt. toe touch

6/6 turkish sit up @mod.

+2 sets

6 yoga push up

6 kang squat

10/8 cal cardio

B: practice - 8 mins

choose your 6-weeks-goal and start to reach it

(dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu...)

C: 3 sets

3-5 hspu negatives https://www.youtube.com/watch?v=RKlbLQVEYyA/

12-15 dumbbell full raise

60" rest

D: EMOM16'

15/12 cal cardio

15 T2B/K2E

20 am. swing @20/12

4-6 bear complex @60/40

E: bonus track - 2-3 sets

6/6 dumbbell external rotation https://www.youtube.com/watch?v=t5Ft8OMG_D8/

45-60" plank

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