Strong Body Blog

2019.01.10. - csütörtök

A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry @ moderate weight

B. Power snatch - heavy single or 1RM in 8-10 min.
Open: KB snatch or Power snatch practice

C. Snatch high pull x 2 reps @ 100% of B
x 3 sets

D. Amrap 12’
RX:
9 Bar MU
21 OHS @ 42.5kg/30kg

Open:
9 Pull-up

21 OHS @ empty BB 20/15kg

Cross:
9 Ring or TRX row
21 Front squat @ empty BB 20/15kg

D. TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!

2019.01.09. - szerda

A. 10-15 min. Warm-up games

B. “Strongbody Seven” - Partner workout (i go, you go)
14 Rounds of: (7-7)
7 Deadlift @ you can choose weight
7 Toes to bar
7 Am. Swing @ 20/12kg
7 Burpee
7 Pull-up
7 Goblet squat @ 20/12kg
7 Push-up

C. Stretching

2019.01.08. - kedd

A. Warm-up: Gymn +
Amrap 6’
12 Banded good morning
2 Wall climb + 10s. HS hold
12 KB Taters @ easy KB

B. Power clean - heavy single or 1RM in 8-10 min.
Open: KB clean or Power clean practice

C. Max unbroken reps of: (1-2 attempt)
RX: Strict HSPU
Open: Kipping HSPU or Tng wall climb

D. Amrap 7’
RX:
7 Strict HSPU
14 Box jump @ 70/60cm!

Open:
7 Kipping HSPU or 7 Push press (2xDB or KB)
14 Box jump @ 60/50cm

E. “Core”
20s. Hollow hold
10s. Rest
20s. Plank
10s. Rest
x 8 rounds

2019.01.07. - hétfő

A. Warm-up: Gymn. + 3 sets of:
50 Jumping jack
10m Monster walk
10 Push-ups
20 Glute bridge on floor
20 Alt. V-ups

B. Every 2’ x 5 sets
Back squat x 5 reps @ 75% of 1RM

C. EMOM 15’
Min1 - 12/15 Burpee
Min2 - 5 Push jerk
Min3 - 2/3 Rope climb

Weights:
RX: 70/45kg
Open: 50/30kg

D. KB windmill x 10/10 reps @ medium weight
Dead bug x 20 reps @ slow and controlled
x 3 sets

2019.01.05. - szombat

A. Warm-up:
EMOM 12’
Min1: 45s. Row
Min2: 12-15 Empty BB Push press
Min3: 45s. Plank
Min4: 12-15 Empty BB muscle snatch

B. Every 2’ x 3 sets
10 Tng Snatch @ you choose weight
*Focus on technic and good form

RX: Squat snatch
Open: Power snatch

C. Tempo OHS x 5 reps @ increase weight
x 3 sets
*Tempo [31X1]

D. “Heavy Reverse Jackie” Tc: 14’
For time:
RX
30 Bar MU
50 Thruster @ 42.5kg
1000m Row

Open:
30 Pull-ups
50 Thruster @ empty BB
1000m Row

E. If you have time:
50-40-30-20-10s.
Hollow hold
Reverse Plank
*without rest!

2019.01.04. - péntek

A. Warm-up:
100 Single-unders
10/10 Single-Leg RDL @ without weight
20 Alt. Shoulder taps in push-up pos.
30-45s. Dead hang on bar
x 3 rounds

B. Romanian Deadlift x 8 reps @ medium/heavy weight
x 5 sets

C. RX: Amrap 14’
90 Double-unders
75 Wall ball @ 9/6kg
60 T2B
45 Push-ups
30 Alt. DB snatch @ 22.5 / 15kg

Open: Amrap 14’
180 Single-unders
75 Wall ball @ 9/6kg
60 K2E or V-ups
45 Push-ups
30 Alt. DB snatch @ 15 / 10kg

D. 3-4 sets of:
15-18 Empty BB biceps curl
15/15 KB side bend @ heavy!
Rest 60s. btw. sets

2019.01.03. - csütörtök

A. Warm-up:
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
x 3 sets

B. Push jerk + Split jerk @ from rack
5 min. Practice
8 min. Go to heavy complex

C. Amrap 7’
3-6-9-12-15...etc. Ground to overhead @ 60/40kg
1 Rope climb btw. sets (RX: Legless)

D. 5 sets for quality:
3/3 TGU @ 24/16kg
15 Kipping HSPU

2019.01.02. - szerda

A. Warm-up:
Amrap 5’
5 Inchworm
10/10 Single-arm R. Swing @ 12/16kg KB
15 Air squat

B. Squat clean + Hang squat clean + Front squat - go to heavy complex in 8 min.
Then..
Every 90s. x 6 sets
Squat clean + Hang squat clean + Front squat @ 80-85% of B

C. Max reps Strict pull-ups x 1 attempt
Rest 2:00
Every 2’ x 3 sets
Strict pull-up x 50% of Max reps

D. Amrap 10’
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets
50 Double-unders

Weights: 2x16/24kg
Open: 2x8/16kg

2018.12.29. - szombat

WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge

A.
C2B/BMU/RMU practice 8 minute

B.
EMOM Death by Cluster
1 Cluster
Start at 40kg male/25kg female
Increase the weight w/ M:5kg, F: 2.5kg in every minute….

C.
AMRAP 25’
25 WB
20 Pullup
15 KB Thruster
10 Bar MU /C2B/Pullup + Dip (on boxes, rings etc)/
15 T2B
20 AM.swing
25 Pushup

2018.12.28. - péntek

WU: 3-5’ gymnastic
3 slow rounds:
- 15m monster walk
- 15 Banded good morning
- 5/5 spiderman and reach

A.
E2’30” – 4 sets
5 Squat clean @70%
Immediately complete 12 T2B

B.
E90” – 4 sets
12 KB floor press
8 Strict pull up

C.
10-9-8-7-6-5-4-3-2-1
Deadlift – same weight as "A".
Lateral burpee

D.
Accumulate 2 minutes Nose to wall HS hold