Strong Body Blog

2018.06.27. - szerda

A:10 min dynamic joga exercise

B: amrap 7'

Rx:

- 1 leg less rope climb
- 2 bar mu
- 3 man maker with light kb

Open:

- 1 rope climb
- 2 bar mu w. Band or box
- 3 man maker light kb

C:Power Block

every 3 min x 5 set

Rx:

- 8 ring dip + weight 10 kg
- 12 fs w 24-32 kg kb
- 5/5 half kneeling shoulder press w. kb

Open:

- 8 ring push up
- 12 fs w 8-16 kg kb
- 5/5 half kneeling shoulder press w. kb

D: tc 9'
Rx: 30/20kg Open: 20/15kg

22-16-10 alt dumbell or kb dead snatch
10-16-22 burpee box jump overs

E: acessory

3 rds

Unbroken

-5 strict pull up
-5 strict ttb
-5 shspu Open: hspu or pike push up

1' rest

2018.06.26. - kedd

A1: 8-10min shoulder and hip mobility

A2: AMRAP 5'

- 5-5 one arm light kb snatch 12/8 kg

- 5 hindu push up

- 5 -5 cossack squat

B: 10min TC'

Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs

Open: Snatch practice: no max load, 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs

C: 3rds

RX: Max reps BSQ 1 RM 60%-65%-70%, rest 2:30 btw sets

Open: Max reps BSQ 1RM 50%-55%-60%, rest 2:30 btw sets

D: AMRAP 8'

Rx:

21 du

15 stoh 60/40kg

9 ttb

Open:

50 simple under

15 stoh 40/25kg

9 k2e

E: Core Power:

100 sit up w. wb 9/6kg

every break 30 good morning w. green band or purple band

2018.06.25. - hétfő

A: 8-10min smr+gymn

B:3 light rds

-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb

B:3 set

max reps weighted push up

2 min rest btw set

C: "Kelly"

5 rds
400m run
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg

D: 100 kettlebell russian twist 24/16 kg

2018.06.23. - szombat

Warm Up: 3 sets:

*30” Active Hanging

*15 Down Up

*10 Good Morning+Squat@ PVC

A)”Kettlebell complex”: E90” for 9 min:

Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB

Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB

B)3 sets of:

* Half kneeling press x6/6@ KB

*Ring Push Up x 10-12 (Open:Push Up)

* Rope Climb x 2-3 (Rx: legless, Open: with legs or 3 WallClimb)

C)15’ AMRAP:

*400 m run

*8 Overhead Squat@ Rx: 30/45 kg, Open: 20/30 kg or FrontSquat

* 10 Lateral Burpee

*8 C2B (Open: PullUp)

2018.06.22. - péntek

Warm Up: Gymn+ running + animal movements in 8 min

A) 3 sets of:

- Dead Bug x 12

- Monster Walk x 10/10 m Forth anf Back

- Reverse Plank Hold x 20"

B)Front squat, from floor, 2 rounds (Squat clean = 1 rep)

Min 1- 8 reps@ 60-65%

Min 2- 6 reps@ 70 %

Min 3- 4 reps@ 75%

Min 4- 2 reps@ 80%

Min 5-7- Rest

C)Amrap 8’

- 1 Thruster@ Rx: 40/60 kg, Open: 25/50 kg

- 1 Burpee Box Jump

- 10 DU's (Open: 30 SU)

- 2 Thruster

- 2 Burpee Box Jump

- 20 DU (60 SU)

- 3-3-30….

- 4-4-40...

D)SMR, stretch

2018.06.21. - csütörtök

Warm Up: 5’ amrap:
- 30 DU/60 SU
- 12 -12 m Bear Crawl forth and back
1- 0 Band Pullapart
- 5 OHS By Wall (facing to the wall)

A)Snatch Complex : E2' for 10'
- 1 Snatch Deadlift
- 1 Sn High Pull
- 1 Power Snatch
Rx: climbing, Open: 5x1, same weight (+ practice)

B)Amrap 6’
- 12 Dumbbell /KB Alt Snatch Rx: 15/27.5 kg, Open: 10-12/15-17.5 kg
- 20 m Shuttle run
- 8 Kipping HSPU (Rx), Open: L- sit double KB Press
- 20 m Shuttle run

C)In team of 2: 3000 m row with 12 ‘ TC

D)Single arm Farmer carry 2-2x 30"-30"@ heavy as can

2018.06.20. - szerda

Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber

A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight

B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat

2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat

1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B

C) 4 RNFT:
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)

2018.06.19. - kedd

Warm Up:
3 rounds of:
20 Shoulder Taps in Plank Pos. (Push Up Pos.)
12 Hollow Rock
6 Empty Barbell Press

A)OTM 8’
Odd: Push Press x 3 (no TNG)
Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12

B)Varazdin TD Workout 2:
40 WallBalls
40 Deadlift Rx: 50/80 kg, Open: 40/60 kg
40 Box Jump Overs
40 STOH Rx: 30/50 kg, Open: 20/30 kg
Rx: AMRAP Bar MU, Open: PullUp in remaining time

TC:15’

C) 3 sets of:
30” HS Hold
20 Abmat Sit up@ 6/9 kg Ball (quality)

2018.06.18. - hétfő

Warm Up: 5’ amrap:
8/8 Single-leg Glute Bridge
8/8 Walking Lunges
30 Jumping Jack

A)OTM 10’
Odd: Back squat x 5 @ ~ 70 %
Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang

B)Varazdin Workout 1: 9’ amrap
300 m run
10 Swing
10 Burpees
200 m Run
20 Swing
20 Burpees
100 m Run
30 Swing

AMRAP Burpee in remaining time

RX: 24/32 kg
Open: 16/24 kg

C)Romanian deadlift(barbell)
4x10, same weight

2018.06.16. - szombat

A) amrap 6'
- 6 medball atomic su
- 6 rev lunge
- 6 medball russian twist
- 6 medball halo

B) 'Bergeron Open Test'
AMRAP 20'
50 wb
50 du
40 box jump
40 t2b
30 c2b
30 burpee
20 power clean
20 jerk
10 power snatch
10 muscle up
@ 65/45kg / open:45/25kg

C) In 10'
10RM front rack walking lunges

D) 2 sets, no rest 30" of
- plank
- L side plank
- back plank
- R side plank
- handplank
- L side handplank
- back handplank
- R side handplank