Strong Body Blog

2018.06.04. - hétfő

WU: 3 rounds of:
- 100 Simple under
- 20 Goblet squat w. easy KB
- 60s. Plank

A. In 10 minutes:
RX: Pause front squat heavy double (2s. pause in the bottom pos.)
OPEN: Pause front squat 6x2 reps , moderate weight

B. "Mod. Nasty girl"
RX: 3 rounds for time:
50 Air squats
7 Ring or Bar Mu
10 Hang power snatch 60/40kg

OPEN: 3 rounds for time:
50 Air squats
7 Burpee pull-ups
10 Hang power snatch 40/25kg

C. 10 rounds
20s. Plank
10s. Rest
20s. Russian Twist w. 5kg Plate
10s. Rest

2018.06.02. - szombat

WU:

4 rounds:

- 8 Back roll to Shaolin

- 12 Banded Good morning

- 6-8 Snatch grip press from behind neck in bottom position (empty barbell)

Weightlifting

In a 18 min cap:

Rx: Squat Snatch - In 8 min find your 1RM

Open: Power Snatch - In 8 min find your 1RM

Rest 2 min

Rx: Squat Clean&Jerk - In 8 min find your 1RM

Open: Power Clean&Jerk - In 8 min find your 1RM

AMRAP 22'

Rx / Open

Run 400m with medball

30 Wall ball

20 KB Snatch (change anytime)

10 Pull up

As many sec as possible in 5 min

Plank

2018.06.01. - péntek

WU:

3 rounds:

- 5/5 One arm KB Thruster - light, medium

- 15 Band Pull Apart - light

- 15 Situp

Front Squat

Rx: Every 2 min - 3 x 8 @70%+

Open: Every 2 min - 3 x 6-8 - moderate weight, perfect front rack position, vertical torso as possible

Push Press

Rx: Every 90" 5 x 2 - Build weight over sets

Open: Every 90" 5 x 4-6 - Build a moderate weight over sets

AMRAP 12'

Rx / Open

20 Russian Twist with plate 15/10kg / 20 Russian twist 10/5kg

16 Power Clean 50/35kg / 16 Power Clean 40/25kg

12 Pull up / 12 BND Pull up or Ring row

For time:

Rx / Open

50 T2B / 40 K2E or K2Chest

2018.05.31. - csütörtök

WU:

3 rounds:

- 15 Russian swing - medium

- 15 Reverse snow angel

- 5/5 Windmill

Power Snatch

Rx: Every 2 min - 5 x 5 Touch & Go - work up to a medium/heavy-ish weight

Open: Every 2 min - 5 x 3 Touch & Go - moderate weight

Every 5 minutes perform - 4 sets:

Rx / Open

20 American swing (heavy) / 20 American swing (medium)

30 Push ups / 20 Push ups

Run 400m / Run 400m

Rest in the remaining time

5 sets

10 steps Unbroken Front rack Walking Lunge - heavy

Continuesly load a Barbell AHAP while still completing Unbroken.

Rest as needed

2018.05.30. - szerda

WU:

3 rounds:

- 10m forward and 10m backward Monster Walk

- 15 Moderate weight American swing

- 10 Scapula pull ups

Back squat

Rx: In 12 min find your 1RM

Open: In 12 min work up to a heavy-ish 5 reps

4 rounds for time:

Rx / Open

50m Farmer Walk (heavy) / 50m Farmer walk

5 Squat Snatch 60/40kg / 5 Squat or Power Snatch 45/30kg

10 C2B Pullups / 10 Pullups or Ring Row

TC: 18'

AMRAP 9'

Rx / Open

Run 200m / Run 200m

15 Turkish Sit up w/plate / 20 Sit up

2018.05.29. - kedd

WU: 3 rounds
- 10/10 Light KB Push press
- 15 Sit up
- 10 Goblet Cossack squat

A.
Rx: In 10 min find your 1RM Squat clean
Open: In 10 min practice squat clean with increasing weight

B. For time:
Rx / Open
60 KB Squat clean & Jerk 24/16kg (change hand anytime) / KB Clean & PP 16/12
50 Push ups / Push ups (kneeling if necessary)
40 Alt. KB Snatch from Ground / Alt. KB Snatch or Am.swing
30 Kipping HSPU / Kipping HSPU or Box HSPU or Elevated foot Push ups or 2-armed Z press
20 KB OHS (change anytime) / KB Front squat (change anytime)
10 Strict HSPU / Kipping HSPU or Box HSPU

TC: 20'

C. AMRAP 10'
Moderate tempo, focus on T2B's quality
Rx / Open
75 DU / 150 Single
15 T2B / 15 Knee2Elbow or Chest

2018.05.28. - hétfő

WU:
3 rounds
- 20 Montain climber
- 20 BND good morning
- 10 Scapula pull up

A.
Deadlift
Rx:4 x 4 80-90% @1RM
Open: 4 x 6 60-70%

B.
AMRAP 20'

Rx:
Run 400m
50 DU
Run 200m
15 Target Burpee

Open:
Run 400m
150 Single
Run 200m
15 Burpee

C.
Rx: Max reps pull ups in 5 minutes
Open: Max reps banded pull ups or ring row

D.
3 rounds:
10/10 Single leg RDL with KB
30 Russian twist with plate

2018.05.26. - szombat

A: SMR and mobility

B: OTM 9'
- 15 Push ups Rx: diamond push up Open: close push up
- Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up
- 15 ring dip Open: box dip

C:
3000m Row, or Skierg or Assault Air Bike
Rx: 300 DU Open: 750 simple under
4800m run 3x teremtől a pláza tonal körbe + 1 obi-ig es vissza a terembe

D: streching

2018.05.25. - péntek

A: OTM 20'
- Row, Rx: 15cal Open: 8-10 cal
- 5/5 reverse lunges with BB behind neck Rx: 40-60 kg Open: 30kg
- 1-2 rope climb Rx: leg-less
- 15 abs roll

B: 8 min Pistol squat
Rx: find your heavy 3 reps / leg
Open: pistol practice and progression

C: 6-6-6 min
Run
Skierg
Row

D: 3 rds
12 barbell hip thrust
12 bb good morning

2018.05.24. - csütörtök

A:OTM 10'
- Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8
- 8/8 Single leg romanian deadlift with 4-16kg kb

B: 3 sets
3 reps Tempo deadlift [4141]
Rx: 60-65-65+%, Open: 40-45-50%

C: 8min find your heavy man maker w. Dumbell or kb
Open: db or kb man maker practice

D: Amrap 10
With the 60% of C
1.2.3.4.5.... etc

Man maker
Box jump over
Sttb open ktc or kte

E:
50 m left arm oh right arm front rack
Kb carry open : 4-16 kg, rx:16-32 kg
Then next side