Strong Body Blog

2018.06.13. - szerda

A) amrap 6'
- 6 walkout
- 6 air squats
- 6 bb sh press (from the rec. pos. of push jerk)
- 6 windshield wiper

B) E2' for 12' - 6 sets , climbing
10 tng push jerk

C) 21,15,9,3 reps front squat from rack
(Climbing in weights, try to start from 85% of bodyweight)
(Open: start from empty bb)

D) amrap 5'
15,10,5,10,15,20,25...
SDHP @32-28/24-20 / open 16/12 KB
Burpee

Rest 3'

Amrap 5'
5 T2B ( open vups )
10 goblet walking lunges @32-28/24-20 / open 16/12 KB
5 pullups (open: jumping pull ups)

2018.06.12. - kedd

A) amrap 6'
- 6 alt sh taps in tiger pos.
- 6 high hang muscle clean
- 6 front squat
- 6 bb good morning

B) E2' for 12' - 6 sets , climbing
10 tng power clean

C) 100 ring push ups
*Every break, 10m bear crawl
(Open: kneeling ring push up, 5m bearcrawl)
TC: 12'

D) For time:
400m run
40 box jump overs
200m run
20 box jumps
Tc: 9'

2018.06.11. - hétfő

A) amrap 6'
- 6 alt. crab & reach
- 6 high hang muscle snatch
- 6 narrow grip ohs
- 6 deadbugs

B) E2' for 12' - 6 sets , climbing
10 tng power snatch

C) 21,15,9,3 reps back squat from rack
(Climbing in weights, try to start from bodyweight)
(Open: start from empty bar)

D) EMOM 10'
1 r 'cindy' + ME DU
/ If your score(numbers of DU) under 100, 400m run penalty./
(Open: kneeling pushup, simple under)

2018.06.09. - szombat

Szombat-Vasárnap
WU:
3 Rounds of:
15 Band pull apart / easy band
10/10 Single arm Shoulder press (use KB or DB)
10/10 Suitcase Deadlift (Use KB or DB
30 Mountain climbers

A. EMOM 10'
Odd: 10-12 Inverted barbell row
Even: 10-12 Diamond push-ups

B. For time:
RX: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 60/40kg
Sumo DL high pull 60/40kg

OPEN: 10-9-8-7-6-5-4-3-2-1 reps of:
Thruster 40/25kg
Sumo DL high pull 40/25kg

C. 40s. Wall sit / 20s. Rest
40s. Superman hold / 20s. Rest
x 4 rounds

2018.06.08. - péntek

Péntek
WU: Gymnastics + Shoulder mobility w. PVC pipe
Then,
3 Rounds of:
5/5 1-arm KB sots press @ easy KB
15 Reverse Snow angel
10/10 Side plank w. rotation

A. Every 90s. x 6 sets
RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets

OPEN: Hang power snatch + Tng power snatch + OHS , same weight in 6 sets

B. 40s. work / 20s. rest x 8 rounds
Alternating btw.:
Heavy Russian swing
Plank

C. in 12 minutes:
Max distance RUN

2018.06.07. - csütörtök

Csütörtök
WU:
3 Rounds of:
10/10 KB snatch @ medium weight
20 Opposite Arm/Leg V-ups
15 Empty BB Thruster

A. In 10 minutes:
RX: Cluster + Thruster + Push press Daily max!

OPEN: Build up to moderate weight in 7 sets of:
1 Cluster + 2 Thruster + 3 Push press

B. In 10 minutes:
RX: Pause back squat heavy double (2s. pause in the bottom pos.)

OPEN: Pause back squat 5x2 reps , same weight (10s. pause in the bottom pos.)

C. AMRAP 14'
RX:
50 Double-unders
50 Alt. Lunges
40 Double-unders
40 Alt. KB snatch 24/16kg
30 Double-unders
30 Toes to bar
20 Double-unders
20 Alt. Pistol squats
10 Double-unders
10 Burpee Broad jump

OPEN:
100 Single-unders
50 Alt. Lunges
80 Single-unders
40 Alt. KB snatch 20/12kg
60 Single-unders
30 Knee to elbow or V-ups
40 Single-unders
20 Weighted Jumping squats 20/12kg KB
20 Single-unders
10 Burpee Broad jump

2018.06.06. - szerda

Szerda

WU with Partner:

(You go, I go)

4 rounds of each:

8 Am. Swing @ medium w.

8 Air squat

8 Push-ups

A. Partner workout:

(Divide anyhow)

For time:

1000m Row

100 Box jump-overs 50/60cm

100 Deadlift 80/50kg or 60/35kg

100 Wall ball 9/6kg

150 Push-ups

100 Wall ball

100 Deadlift

100 Box jump-overs

800m Run

TC: 40'

2018.06.05. - kedd

WU: 3 rounds of:
- 90s. Shuttle Run
- 5/5 1-arm KB hang squat clean @ medium w.
- 7 Inchworm

A. EMOM 6'
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups

B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8x3 Squat clean , climbing

C. For time:
400m Run
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee

TC: 15'

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