Strong Body Blog

2021.09.10. - péntek

SMR + General warm-up + Mobility

3 sets:

10 wall facing OH squat @ pvc
10 upright row @ 2x 2,5kg plate
12 alternating shoulder taps in tiger position

B. Lifting - Squat Snatch , BSQ

Empty BB warm-up .. then;

1. Squat Snatch

Emom 6'

1 squat snatch + 2 hang squat snatch @ increasing weight

2. Pause BSQ

Every 90" x 5 sets @ increasing weight

3 reps w/ 2" pause at the bottom position!

3 x Amrap 3' / rest 1' btw.

14 Alternating DB snatch @ women:15kg , men: 22,5kg )
28 Air squat

*Max meters single-arm DB OH walking lunges in remaining time.

Accumulate :

2' Hollow hold + 50 Hollow rocks

2021.09.09. - csütörtök

SMR +

Amrap 6'

6 hand walk out to opposite toe touches
6/6 crab reach
6/6 deadbug

B. 5 sets, for quality ( not for time!)

1 round of KB complex / each arm - try to go unbroken!
5m HSW or 2 wall climbs
1'30" cardio machine @ moderate pace

*Use: Single Kettlebell @ women: max 16kg , men: max 24kg

*KB complex: 1 Turkish get-up- (only up!) + 3 russian swings + 3 hang cleans + 3 front squats + 3 stoh + 3 hang snatches + 10m OH carry

3-4 sets , 1' rest between

10 / 10 Side plank powell raise @ light DB or 2,5kg plate ( https://www.youtube.com/watch?v=eQflPl9LjWk )
10 Crush grip DB Z-press @ moderate weight ( https://www.youtube.com/watch?v=E0pXF6yOkN4 )
10 / 10 One arm rear delt row ( https://www.youtube.com/watch?v=pfx4Z_Uc2C0 )

D. Stretching

2021.09.08. - szerda

SMR+ General warm-up + Mobility

3 sets: @ light KB

8/8 Suitcase DL
8/8 Half kneeling pess
8/8 Bent over row
8/8 Single leg RDL

B. Lifting - Squat Clean, Split Squat

Empty BB warm-up .. then;

Emom 5'

1 squat clean + 1 hang squat clean @ same weight

Then: increase weight!

Every 30" x 6 sets

- 1 squat clean

Back rack split squat @ increasing weight

3 x 8/8 reps, 60" rest btw. sets

C. WOD

Amrap 10'

150/200m row
1 round of "DT" ( standard weights: women: 40kg , men: 60kg )

* "DT" = [ 12 Deadlift , 9 Hang power clean, 6 stoh ]

2021.09.07. - kedd

SMR + General warm-up + Mobility

3 sets:

14 Alt. arm - leg raises in tall plank pos.
10 Barbell good morning
15 Band pull-apart

B. Lifting - Deadlift

Every 90" x 6 sets - Pause Deadlift - with 3" pause below knee

* 4 reps @ same weight

Barbell Good Morning - 3 x 10 @ light/ moderate weight

5 rounds for time of:

8/8 Single-arm KB thruster @ standard weight: women: 16kg , men: 24kg
12 American swing @ same weight
10 Kipping Pull-up or 15 Ring row

Cash-out: 30/30 m single-arm OH walking lunges @ KB

Bent over trap-3 raise ( https://www.youtube.com/watch?v=sh-tM_LmYhc )

*4 x 10 @ 2 x 1,25 or 2,5kg plate

2021.09.06. - hétfő

SMR+ General warm-up + Mobility

3 sets:

5 scapula pull-up with 2" pause at the top position
8/8 Bird dog
8/8 cossack squats- slowly!

Gymnastics - Pull-up

3 sets, for quality:

Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up

Lifting - FSQ , Split Jerk from rack

Every 90" x 6 sets @ increasing weight , work up to a moderately heavy, ~85% of your jerk max

2 Front Squats + 2 Split Jerk w/ 2" pause in the receiving (split) position.

For max reps / meter:

EMOM 5' - 45" ON / 15" OFF

Double KB STOH @ standard weights: women: 2x16kg / men: 2x24kg , scale as needed
Abmat sit-ups
Double KB front rack squat
Double KB hang clean
Shuttle run (10m segment )

* 2' rest

* x 2 total sets (12 minutes)

2021.09.04. - szombat

SMR +

Warm-up with animal walks 3-5 minutes.

2 sets:

10 banded good morning
10/10 bent over single arm row @ light KB
15" Hollow hold

3 x EMOM 8' / rest 2' between EMOMs ( 28 mins )

*You can change the order in any way

Emom 8' - 5 Power Cleans + max reps box jumps until 40" (standard weights: women: 35kg, men: 50kg)
Emom 8' - 3 Burpee over the Erg + max cal row until 40"
Emom 8' - 5 Thrusters + max pull-ups / ring rows until 40" (standars weights: women: 30kg, men: 45kg)

Accessory:

50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )

50 Russian twists @ light KB

50 Flutter kicks

*try to rest as little as possible!

2021.09.03. - péntek

SMR + General warm-up + Mobility

3 sets:

6/6 Press in split squat position (knee is in the air, slightly above ground) @ light KB
6/6 upright row w/ same KB ( high elbow)
6 Tempo Goblet squat ( 3" down, 3" hold, fast up)

B. Lifting - Clean

2 sets @ empty BB, 5 reps of each:

~ Clean deadlift, clean high pull, muscle clean, power clean, front squat

Emom 8'

1 power clean + 1 hang squat clean + 1 front squat @ increase weight after every 2 rounds

4 rounds for time:

16/20 cal row
12 Dual DB floor press
9 Dual DB thrusters

*Weight: 2x15kg / 2x22,5kg, scale as needed!

Gymnastic swimming - ( https://www.youtube.com/watch?v=iNloKEgw4mU )

2 sets , 30" of each movement (unbroken! try not to touch the ground with your arms)

1' rest between sets.

2021.09.02. - csütörtök

SMR + General warm-up + Mobility

Emom 5'

15 jumping jack + 10 air squat + 5 down-ups

* All in the same minute

B. Gymnastics - HSPU

Deficit HSPU / Kipping HSPU / Pike push-ups

* Practice or if you are good at it, then do: 4 x Amrap (with good form and technique!) - 1' rest btw.

C. EMOM 20' - 5 sets

40m Dual KB Farmer carry @ heavy
20"/20" Side plank hold
16 alternating DB row in tall plank position @ light / moderate weight
45" cardio machine

Stretching

2021.09.01. - szerda

SMR + General warm-up + Mobility

3 sets:

10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 )
8/8 KB pull-through in tall plank position
20" superman hold

B. Lifting - BSQ, Deadlift

1. Back Squat -

Every 90" x 5 sets

4 reps @ increasing weight

2. Deadlift

Emom 5'

4 reps @ increasing weight

C .Amrap 10'

6 GTOH @ Standard weights: women: 35kg, men: 50kg, scale as needed!
8 T2B / Knee raises
10 Box-jumps

*GTOH = both snatch and C&J are allowed.

2 - 3 sets:

15 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight

15 KB OH tricep extension

2021.08.31. - kedd

CROSS

SMR + General warm-up + Mobility

2 sets

1' easy cardio machine
15 scapula pull-up
10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )

B Lifting - Push Jerk from rack

Every 90" x 5 sets

3 reps with 2" pause in catch position ( not TNG! ) @ increasing weight - not max, only to a moderate weight

For time:

50 DUs / 100 Single- unders

25 Push Jerk @ moderate weight (women: max 40 kg, men: max: 60kg

50 DUs

25 Push Press @ decrease weight! - ( women: max 30kg men: max 50kg)

50 DUs

25 Kipping HSPU or Hand release push-ups

Accessory:

3 x

30" Dual KB Front rack hold @ medium weight
15"/15" single-arm tall plank hold