Strong Body Blog

2021.03.31. - szerda

SMR & GYMNASTIC & MOBILITY

A: 3 sets

30 shoulder taps in push up position

16 alt v-ups

8 target burpee

4 bb muscle clean+ press

B: E2MOM x5

4-8 towel pull ups

10 du db row 10-30 kg

20-30 du / 40-60 simple

C: AMRAP 12'

1 Gtoh Rx:50/35 Sc: 40/25 Ct: 30/20 kg or Kb

1 Box jump 60/50/40 cm

1 Ttb / K2e

2.2.2;3.3.3;4.4.4;5.5.5... etc

D: 3 set

12/12 Side plank hip trust

24 russian twist

2021.03.30. - kedd

SMR & GYMNASTIC & MOBILITY

A: 3 rds

40 s pigeon position

30 s alt. leg extension bridge on hold position

20 high knee run

10 hand climb + joga push up

B: One leg squat on the box

5 set 6 / 6

C:"Hippé"

10-8-6-4-2 Snatch climbing Rx: Squat Sn 30/20-40/25-50/35-60/40-70/45 kg SC:Power /Sq 20/15-30/20-40/25-45/30-50/35 kg CT: Power/Hang power 20/15-25/17,5-30/20-30/20-35/22,5kg or kb snatch but / arm

20-16-12-8-4 Hand relaese burpee

D:3 sets

45 sec D-ball hold

15 arch rock

2021.03.23. - kedd

SMR &Gymnastic & Mobility

A: 3 set

8/8 scorpio (no alt.)

8 scapula pull up

8/8 split squat jumping (no alt.)

8 cat camel

B:"Power body & lungs" Every 90 sec x 8

even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB

odd: 10 barbell row chin up grip + 30-50 du 60-100 su

C: "The Hunt"

AMRAP 12'

3 rds of

10 Toes to bar

15 Sumo deadlift high pulls

15 Push presses

10 lateral burpee

then max cal Cardio maschine

Barbell: Rx:40/30 - Sc:30/20 - Ct: Kettlebell

D: 3rds

10/10 Windmill

20 Scissor Kicks

2021.03.12. - péntek

3 sets:

10 Banded good morning
8 Push-ups
20" superman hold

B. Lifting - Deadlift , Floor Press

~ Dead Stop Deadlift

* 4 x 4 @ increasing weight , rest 90" btw. sets

~ Floor Press @ Double DB or KB

* 4 x 8 , rest 60" btw. sets

Amrap 2'

3 Rope Climb (legless)
Max reps box jump-over in remaining time

rest 1'

Amrap 2'

4 Alt. DB snatch @ heavy (try a little heavier than you usually use )
20 DUs / 40 Single-unders

x 2 full sets ( 12 minutes )

2021.03.11. - csütörtök

CROSS

Emom 6' - perform all exercises in the same minute!

15" easy run in place
8 bent over snow angels- no weight
5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 )

For 8 minutes @ moderate pace

1' Cardio machine
3 Man-makers @ 2xDB ( light/ moderate weight )
20m Heavy Farmer carry @ double KB or DB

rest 2'

For 8 minutes @ moderate pace

12 Target burpee
10 Double KB russain swing
8 Pull- ups / 12 Ring rows

3 sets, not for time:

10/10 Barbell Side bend
10 Barbell Good Morning
20" Hollow hold into 20" superman hold

2021.03.10. - szerda

CROSS

SMR + General warm-up + Mobility

3 sets:

10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc )
5 Inchworm
5 Clean high pull + 5 Muscle clean @ empty BB

B. Lifting - Clean

2 x Emom 4' @ + 1 movement each minute:

Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean
Minute 2: 1 DL + 1 Clean + 1 Hang Clean + 1 FSQ
Minute 3: 1 DL + 1 Clean + 1 Hang Clean + 1 FSQ + 1 Thruster
Minute 4: 1 DL + 1 Clean + 1 Hang Clean + 1 FSQ + 1 Thruster + 1 Jerk

-Rest until 5:00 , then - REPEAT!

-@ same moderate weight / you can increase the weight for the second emom if you feel

5 rounds for time of :

12 Deadlift
9 Hang clean
6 STOH
10 Lateral Burpee over DBs

*USE: Double Dumbbell @ women: max 2x15kg, men: max 2x22,5kg

3 sets, not for time:

8/8 Russian halo tops - ( https://www.youtube.com/watch?v=ZUEWRjAEDDs )

30" Side to side heel touches ( https://www.youtube.com/watch?v=5t9jxhoyaIY )

HOMEBODY 102.

A.: 3 rds

20”/20” split squat hold

4/4 Single-Leg Romanian Deadlift

10 Alternating Superman

20” Hollow Hold

B.: 3 rds

Single Arm: 3 Suitcase Deadlift + 3 Front Squat + 3 Push Jerk (L/R)

30” Rest

8 KB Horn Curl + 10 Crush Grip Floor Press + 8 Pull Over

30” Rest

8/8 Split squat Hang clean

30” rest

C.: For Time

3 rds

10 Push up

12 Sit up

8 burpee

14 Squat Jump

D.: Stretching

2021.03.09. - kedd

CROSS

SMR + General warm-up + Mobility

Amrap 6'

8/8 alt. arm-leg raises in superman pos. + 10" superman hold
8/8 Single-leg RDL - no weight!
8 Back squats - pause for 2" at the bottom @ empty BB

B. Lifting - Pause Back Squat , Reverse Lunge steps

1) Every 1'30 x 5 sets

3 reps - with 2" pause at bottom position @ increasing weight

2) Back Rack Reverse Lunge Step

3 x 6/6 reps @ same moderate weight

* rest 60"-90" between

For time:

18-15-12-9 reps of:

Sumo DL high pull @ women max: 30kg , men max: 40kg
Wall Balls

HOMEBODY 101.

A.: 6’ Amrap

20 Butt Kick

6 Kang squat

10 Cross Jack

12 Bridge

B.: OTM 10’

Odd: 10-12 Goblet Squat @ heavy if possible

Even: 14 Wall Sit Alternating Leg Lift

C.: 8’ Amrap

10 Squat Jump

8 Down Up

6/6 Single arm Overhead Reverse Lunges

10 Sumo Deadlift

* 1’45” rest then,

D.: 3x1’ MAX

Butterfly sit up

* 40” rest btw. sets

2021.03.08. - hétfő

CROSS

SMR + General warm-up + Mobility

3 sets:

5/5 windmill @ light KB
5 Goblet Squat with 2" hold at bottom pos.
5 High Pull + 5 Muscle Snatch @ empty BB

B. Lifting - Snatch

2 x Emom 4 ' @ + 1 movement each minute:

Minute 1: 1 Snatch DL + 1 Power Snatch + 1 Hang Power Snatch
Minute 2: 1 DL + 1 Power Snatch + 1 Hang power Snatch + 1 OHS
Minute 3: 1 DL + 1 Power Snatch + 1 Hang p. snatch + 1 OHS + 1 Behind the neck Jerk
Minute 4: 1 DL + 1 Power Snatch + 1 Hang p. snatch + 1 OHS + 1 Jerk + 1 Snatch balance

-Rest until 5:00 , then - REPEAT!

-@ same moderate weight / you can increase it for the second emom if you feel

Amrap 9'

6/6 KB Dead Snatch - not alternating @ women: max 16kg, men: max 24kg
35 DUs / 70 Single-under
6/6 KB Dead Clean - not alternating @ same weight
15 Air Squats

3 sets, not for time:

12 alt. KB seesaw press @ moderate/ heavy weight
12 alt. KB gorilla row

HOMEBODY 101.

A.: 6’ Amrap

20 Butt Kick

6 Kang squat

10 Cross Jack

12 Bridge

B.: OTM 10’

Odd: 10-12 Goblet Squat @ heavy if possible

Even: 14 Wall Sit Alternating Leg Lift

C.: 8’ Amrap

10 Squat Jump

8 Down Up

6/6 Single arm Overhead Reverse Lunges

10 Sumo Deadlift

* 1’45” rest then,

D.: 3x1’ MAX

Butterfly sit up

* 40” rest btw. sets

2021.03.06. - szombat

CROSS

SMR +

2 sets:

1' easy shuttle run
15 Hip thrust
15 Snow angel
16 (8/8) Dead bug

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" ( PC: @ women max 40kg , men max 60kg / Basic: Double KB clean )
Emom 8' - 3 Burpee over the Erg + max cal row until 40"
Emom 8' - 5 Thrusters + max T2B/ Knee to elbow / V-ups until 40" ( @women max 30kg, men max: 45kg / Basic: Double KB )

Accessory:

50 Full body deadbug

50 Toe touch crunches

*Rest as little as possible!

2021.03.05. - péntek

CROSS

SMR + General warm-up + Mobility

2 sets:

3 wall walk + 20" HS hold after the last
15 scapula push-up in tiger position
8/8 half kneeling KB press @ light weight

B. Gymnastics practice in ~ 5 minutes

~ Freestanding HS hold / Handstand walk

C. Lifting - Strict Press / Push Press from ground

1) Emom 5'

3 Strict Press @ increasing weight

2) For time:

8-6-4-2 reps of:

Push Press from ground @ increasing weight, start with the weight you last used in the 'Emom' ( strict press)

3 x Amrap 3' / rest 1' btw. ( 11 mins )

18 Alternating DB snatch @ ( women: max 15kg , men: max: 22,5kg )
18 Air squat

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