Strong Body Blog

2018.11.07. - szerda

Warm up: gymn+9’ EMOM
Min 1- One-arm ring row x 6/6
Min 2- OHS, facing the wall x 12
Min 3- One-arm hang x 15”/15” *

*Open: 30” active hanging

1)Work up for heavy single in 10-12’:
1 hang squat snatch+ 1 tng squat snatch from ground

Open: power Sn

2)3 rft: 9/6/3 reps/ arm:
single arm KB high pull (9 with left, 9 with right) **
overhead squat (9 with left, 9 with right)**
6,6
3,3

**Rx:20/16 kg, Open: 16/12 kg

3)7’ AMRAP burpee to target

4)Atomic sit up 3x10 reps
Rx:15/10 kg, Open: 10/5 kg

2018.11.06. - kedd

Warm up: gymn+ tabata: down up with jump up

1)KB Clean + push jerk practice+ up to heavy 1-1 RM from ground in 5-6’

2)Deadlift E2’
Heavy 3 rep x 5 rounds near ~ 85% or more of your 1 RM
(Open: 5x5, same w.)

3)12' AMRAP
- 20 Russian Swing *
- 15 Box Jump Overs
- 10 V-Sit Up
- 5 T2B **

* Rx:24/28 kg, Open: 24/16 kg
** Open: 10 knee to elbow

4)1 round/ always 1’ work:30” rest
- superman hold
- reverse plank hold
- tiger crawl hold
- opposite arm-leg raise in tiger crawl pos

2018.11.05. - hétfő

Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal

1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’

2)Front squat E2’
Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM
(Open: 5x3 )

3)4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **

* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU

4)1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up

2018.11.03. - szombat

A) In 50 mins

(Part A)
'Dork' 6rft
60 DUs
30 kbs @24/16
15 burpees

(Part B )
1RM Squat Clean
in the remaining time

2018.11.02. - péntek

Gymn + wu

A) 5 sets (each side)
2 candlestick roll to pistols + 6-12 pistols
(Don't touch the ground with the other leg)

B) EMOM 30' - 6sets
1) 13/10 cal ski
2) 5/5 kb snatch
3) 13/10 cal row
4) 5/5 kb thrusters
5)30" wall sit

2018.11.01. - csütörtök

Gymn + wu

A) work up in 9'
1 power clean + 3 tng push jerks

B) 3*20 bsq from the ground , climbing (in 10')

C) amrap 8
4,8,12...
Wb
Db kb clean

D) 100 abmat situp for time

2018.10.31. - szerda

Gymn + wu

A) E90" for 7'30"
8 s pull ups , immediately into 16 ub ring rows

B) 5*10 DL , climbing (in 10')

C) E30" for 16'
1) 8-6 hspu
2) 8 vups
3) 16 DU's
4) 8 KBS @24/16

D) acc 2 mins hollow hold

2018.10.30. - kedd

Gymn + wu

A) work up in 9 mins
1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch

B) 4 sets
1 snatch high pull + 2 low hang snatch high pull @110-120% of max A

C) 5 rounds of
21 hang power cleans
15 ohs
9 facing burpees
30" rest walk
@ empty bb

D) 5*10 windshield wipers + 8 oh sit up
Empty bb

2018.10.29. - hétfő

Gymn + wu

A) E90" for 7'30" - 5sets
8 shoulder press @50-40/35-25, immediately into 16 UB push ups

B)3*20 fsq , climbing (in 10')

C) E30" for 16' - 8sets
1) 8 pull ups
2) 6 target burpees
3) 8 T2B
4) 6 box overs

D) 60 bb side band

2018.10.27. - szombat

A. Warm-up:
5 Inchworm
10/10 Suitcase DL @ 12/16kg
5/5 Single-arm KB Thruster 12/16kg
60s. Plank
x 3 sets

B. Every 6’ x 5 rounds (30 min.)
25 Wall ball @ 6/9kg
20 T2B
15 Power snatch @ 42,5/30kg

C. Core
20 Banded good morning
No rest!
60s. Superman hold
Rest 1’
x 3 rounds

D. Stretching