Strong Body Blog

2019.12.24. - kedd

1)SMR, gymnastics

2)Kettlebell Complex x 3 sets:
Halos x 5 each direction
Press x 8 each side
Windmills x 5 each side
Bottom’s Up Carry x 15m each side
Single-Arm Front Rack Alternating Reverse Lunges x 6

90" rest

3)EMOM 15'

Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB

clean)

Station 2- Front squat x 8 reps (Basic:empty bar or double KB)

Station 3- rest

4)Cross: 5 rounds for time

* 10 deadlift@60/85 kg

* 10 latetal burpee

* 10 kipping pull up

Basic: 6 rounds for time

* 10 russian swing 12/20 kg

* 10 burpee over kettlebell

* 12 TRX/ring row

5)3-4 sets

12 seated barbell good morning, 15 v-sit up

2019.12.23. - hétfő

1)2 sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Dead Bugs x 20

2)Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left
Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right
Station 3 – 12 Band-Resisted Rows with barbell
Station 4 – 45-60 seconds of L-Sit Holds on paralettes

3)10' amrap

* 12 russian swing@heavy * 15 m bear crawl * 20 air squat

4)3 sets

10 strict T2B, 20"/20" side plank, 10 barbell good morning

2019.12.21. - szombat

1)6' amrap

- 8 ring row

- 8 barbell clean+press

- 20"/20" side plank

- 1' easy cardio

2)From 0:00 to 06:00

Build to a Heavy Power Clean & Jerk

2' rest

From 08:00 - 3 Rounds

- 12 Power Cleans 61/43 kg
- 8 Chest to Bar Pull-ups/ 12 pull ups
- 12 Push Jerks
- 10 Toes to Bar/15 K2E
- 10 burpee

3)3 sets, 1' rest btw sets

30 m double KB overhead carry

30" ring dip hold

15 band pullapart

2019.12.20. - péntek

1)SMR, gymnastics, animals

2)4 rounds

- 1000 m row

- 4' AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30" plank

1' 30"rest btw rounds

3)3 sets

- 8/8 one arm row /KB

- 30" superman hold + 15" hollow

2019.12.19. - csütörtök

1)6' amrap

- 8 wall snow angel

- 12 banded row

- 20" plank

- 1/1 turkish sit up

- 20 jumping jack

2)Strict pull up 5 x 3-8 reps

1' rest btw sets

3)12' OTM

Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!)

Even: 15 L-sit up

4)12' AMRAP

- 15 box jump

- 10 american swing@heavy (20/28 kg)

- 5/5 cossack squat with 1 KB in goblet

5)Inverted row 3x8-12

2019.12.18. - szerda

1)Gymnastics + hip mobility

2 rounds:

*barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs

*30" plank

2)6 sets climbing

1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch

3)Every 2'30" x 4 sets

* 15 m walking lunge steps, 2x KB in farmer carry

*15 roman deadlift with same KB

4)4 sets for quality

*10 KB side bend /left

*25" side plank/left

*other side

5)Strict T2B 3x10

2019.12.17. - kedd

1)5' amrap

- 6/6 shoulder taps in push up pos. and 6 HR push up

- 1' easy row

- 10 air squat

2)4 sets, 90" rest btw sets

- Bench press x 6 reps

- Rope climb x 2

3)5 rounds for time

- 10 double dumbbell thruster

- 15 sit up /10 GHD sit up

- 15 cal rowp

4)Barbell biceps curl 3x 12-15

2019.12.16. - hétfő

1)3 sets

- 10 hip thrust and 20" hip thrust hold

- 20" plank

- 10 barbell deadlift

2)Deadlift 5x3, not tng

2' rest btw sets

3)4 sets for quality, 1' rest btw sets

- 12 russian swing@heavy

- 20/20 bottom up kettlebell hollow body flutters

- 10 abwheel

- 10 goblet squat @heavy

4)15' amrap

- 20 medball squat clean

- 30 DU/ 60 SU

- 15 burpee

2019.12.14. - szombat

1)Warm up with gymnastics & animals

2)ENJOY

Buy in: 1000 m row
3 rds

*15 push press @30/45 kg

*15 box jump overs

3 rds

* 15 double KB thruster@2x 12/2x20 kg

* 10 T2B/15 K2E

3 rds

*20 russian swing

* 15 push up

Buy out: 1000 m row

3) Hollow hold taba

2019.12.13. - péntek

1)5' amrap

*10 OHS facing the wall

*20" HS hold/wall
*20 jumping jack

*8/8 lunge steps

2)4 rounds not for time

- 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.)

- 2 rope climb

3)For time

- 12 back squat@40 % of your 1 RM
- 30 DU/ 2x simple under
- 10 back squat@50 %

- 50 DU

- 8 back squat@60 %

- 70 DU

-6 back squat@70 %

-90 DU

-4 back squat@80 %
-120 DU

5)Single arm bench press on bench 3x10/10 (DB or KB)