Strong Body Blog

2020.11.07. - szombat

A. Gymnastics / SMR

B. Warm-up:

3 sets of:

3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB
20" HS hold
8 abmat sit-up (no weight!)
8 alternating box step-up ( no weight!)

C. WOD

For time:

5 rounds:

- 5 Hang power clean @ 60/40 , 50/35, 40/25 kg

- 10 HSPU ( Rx: strict , Open: kipping , Beginner: pike push-up)

- 5 Front Squat @ same weight as you use for the hang power clean

- 10 Weighted abmat sit-ups @12 - 9/ 6-4 kg Wall Ball

- 10 alternating DB box step-up @ 22,5 - 20 - 17,5 - 15 kg / 15 - 12,5 - 10 .. kg (try as heavy as possible for you)

Then,

Cash Out :

600 m row

* every 150m - 5 burpee over the Erg

* start with 5 burpees then @ 150m / 300m / 450 m

D. Accessory:

Rear Delt Fly -

* 3 x 12 reps @ 2 x DB (light/ moderate weigt)

2020.11.06. - péntek

A. Warm-up:

3 sets of:

10 tempo air squat ( 3" down, 2" pause at bottom , 1" up )
8 empty BB good morning
20" / 20 " side plank

B. Strength / Lifting

Back Squat

2 x 3 @ same weight ( heavy @ ~ 80%-85% )

then, increase weight:

2 x 2 @ same weight ( @ ~ 85%- 90% )

* rest about 90" - 120" btw. every set

C. WOD

For time:

- 25 Double KB STOH @ heavy (24 / 20-16kg , 20 / 16-12 kg , 16 / 12-8kg )

- 20 Pull-up / banded pull-up / ring row

- 25 Double KB hang Cluster ( clean + thruster) @ same weight as stoh

- 15 C2B / banded pull-up / ring row

- 25 Double KB Thruster @ same weight

- 5 Bar MU / 10 pull-up ( banded ) / ring row

D. Accessory:

Kettlebell Side Bend - 3 x 10 / 10

2020.11.05. - csütörtök

A. Warm-up:

2 sets of :

1' 30" easy cardio machine
8 plank to push up + 8 scapula push-ups
20" plank

B. Strength

4 sets of:

- 10 / 10 Single-arm paralette plank support row @ DB ( light, moderate weight)

- 8 / 8 Single-arm Z-press @ moderate DB

- 6 / 6 Tall plank pull-through @ light DB / KB

* NOT for time!

* 90" rest btw. sets

Amrap 8'

-250m row

-50 DUs / 100 Single-unders

-30m Heavy Farmer carry

rest 2'

Amrap 8'

-250m row

-12 Target burpee

-3 Man-Makers @ 2 x DB

D. Stretching

2020.11.04. - szerda

A. Warm-up:

3 sets of:

8/8 Deadbug
8/8 Suitcase DL @ medium KB
15m ( 2x 7,5) monster walk w/ KB in goblet hold

B. Strength/ Lifting

Deadlift - work up to - about 75%-80% of your max ( or a heavy 3 rep ) in about 5 mins

then,

EMOM 6'

3 Deadlift @ 75%-80% + 6 Floor Press @ dual KB / DB

C. WOD

Amrap 10'

15 Russian swing @ medium/ heavy KB

12 Box jump

9 T2B / Knee raises / V-ups

D. Accessory:

Weighted snow angel @ 2 x 1,25kg plate

*50 full reps ( NOT for time!)

*try to keep your head and legs in the air , don't touch the ground - like in superman hold

2020.11.03. - kedd

A. Warm-up:

Amrap 6'

15m Tiger walk
10 V walk-out in glute bridge position
12 snow angel
20" mountine climber

B. Strength/ Lifting

EMOM 3' x 3 sets ( 1' rest btw. sets)

* increase the weight in every set!

1 Power Snatch + 2 OHS

C. For Max Reps:

00:00-1:30 Alt. arm DB snatch @ heavy (22,5/15kg)

1:30-2:00 rest

2:00-3:30 Wall Ball 9/6 kg

rest 90" ( from 3:30 - 5:00 , then start from the beginning - 5:00- 6:30 DB snatch etc... )

x 3 sets total ( until 13:30)

D. Accessory:

Dual DB cossack lunge x8/8 reps x 3-4 sets ( 1' rest btw. sets)

*dumbbells in side carry position

2020.11.02. - hétfő

A. Warm-up:

3 sets of:

5 hang clean + 5 windmill / side @ easy KB
8 slow goblet squat @ easy KB
8 down-ups
20" high knee jog in place

B. Strength/Lifting:

EMOM 3' x 3 sets , 1' rest btw. sets

* increase the weight in every set! (3 times)

1 power clean + 2 front squats

C. For Time:

15-12-9-6-3 Bar Facing Burpee

3-6-9-12-15 Power Clean @ 60/40 , 50/35 , 40/25 kg

D. Accessory:

15 hollow rock + 15" hollow hold ( NO REST btw.)

rest 30"

x 3-4 sets

2020.10.31. - szombat

1)2 rds

* 10 m tiger crawl

*6/6 windmill

* 12 cal row

* 10 down up

* 30" plank

2)For time

15-10-5 reps

* power clean @35/50 kg

* cal row

2' rest

15-10-5 reps/m

*FSQ @35/50 kg

* meter handstand walk

2' rest

15-10-5 reps

* push press@35/50 kg

* lateral burpee

3)3 rds

* 30/30 m heavy Kb single arm FC

* 30"/30" side plank

2020.10.30. - péntek

1)5' amrap

* 10 russian swing@ lightt

* 8 OHS facing wall

* 6 snow angel sitting by wall

* 6/6 lunge steps

* 5 BB sn deadlift + 5 muscle sn

2)Squat sn E90" x 2 reps, 5 rds

3)Deadlift 4x3,same w.

4)3x 4' amrap/2' rest

* 3/5 bar MU/8 c2B/ 12 PU

* 10 deadlift@50/70 kg

* 10 HSPU

* 5 burpee target

2020.10.29. - csütörtök

1)6' amrap

* 5 inchworm

*10 glute bridge

* 5 burpee

* 5 BB deadlift + 5 muscle clean + 5 press

* 20"/20" side plank

2)Lifting: 1 hang power clean + 1 power clean

E90" x 5 rds

3)Seated good morning (on box) 4x10, same w.

4)Buy in

1000 m row, then

3 rds

* 10 CJ@ 30/40 kg

* 12 heavy russian swing

* 14 pull ups

2020.10.28. - szerda

1)Gymn + 2 rds as warm up

* 10 scapula pull ups

* 15/15 m OH KB carry

* 8/8 cross body deadlift

* 10/10 russian twist / no weight

* 8/8 box step

2)Strength: 4 sets, 1' rest btw sets

a)Box step, alternating, 2x KB in farmer carry pos. X 6/6

b) Inverted row x 8-10 reps

3)14' AMRAP

* 50 DU/ 100 SU

* 12 alt KB clean

* 24 air squat

* 12 T2B

4)One-arm row 4x8/8@ heavy DB