Strong Body Blog

2023.03.29. - szerda

A: activation - 2 sets

1' cardio

10 banded rev nordic curl

20/20" split squat pulse

B: 3 sets

15" row @max effort

15/15 m SA farmer carry @heavy

15 feet elevated hip thrust

C: Deadlift

2 warm up sets, then:

8 reps 70%

6 reps 75%

4 reps @80%

2x2 reps @90%

90" rest between rounds

D: for time - TC: 18'

35 russian swing @24/16 kg

30 kettlebell hang snatch @20/12 kg

25 kettlebell jump squat @16/8 kg

20 cal cardio

15 pull up

10 burpee pull up

15 pull up

20 cal cardio

25 kettlebell jump squat

30 kettlebell hang snatch

35 russian swing

E: 4 sets

20" superman hold

20" hollow hold

20" rest

2023.03.28. - kedd

A: activation - 2 sets

12 alt toe touch

10 snow angel

5/5 tall kneeling shoulder cars

B: 2 sets

30" row @mod

10-15 strict press @empty bb

10-15 sup ring row

C: Power Clean & Jerk - EMOM 6'

2+1 reps

1-2' @60-65%

3-4' @70-75%

5-6' @80%

D: E3' x 4

8-10 bent over row

8-10 bradford to full press

https://www.youtube.com/watch?v=VGEx3cEFI6s/

E: 12' AMRAP

2-4-6-8-...

dual db bent over row

feet elevated push up / push up

+ 6/5 cal cardio between every round

2023.03.27. - hétfő

A: activation - 2 sets

1' cardio

5 russian babymaker

10 hip flow

10 m duck walk

10 bw good morning

B: snatch complex - 12' EMOM

1 segment power snatch + 1 power snatch (no tng)

https://www.youtube.com/watch?v=KbFblcCQl1Y/

start from light; last set @80%

C: 1+1/4 front squat

2 warm up set, then:

4 x 5 reps

effort level: 70-80-80-90%

D: 10' AMRAP

3 squat snatch @50%

3 T2B

6 squat snatch

6 T2B

9 squat snatch

9 T2B

E: stretching

2 x 1' couch stretch

1' prayer stretch

1' passive hang

2023.03.25. - szombat

A: activation - 2 sets

5 walkout

10 deadbug

15 bw good morning

1' cardio

+ 2 sets

2/2 turkish get up @mod

5/5 windmill

B: 5 rounds for time

5 weighted push up @15/5 kg plate

10 push up

C: 12' AMRAP

8 db snatch @right

8 db oh walking lunges @right

8 db snatch @left

8 db oh walking lunges @left

40 du / 80 su

D: 3 rounds for time

25 wallball

25 box jump

@you have to start every minute with 5 burpees (from 0:00)

E: finisher

3' max am. swing

1' rest

3' max butterfly sit up

2023.03.24. - péntek

A: activation - 2 sets

5/5 SL RDL hold (hold 5" in the bottom position)

10 inchworm

15 m tiger crawl

1' cardio

B: practice - 8 mins

make your 6-weeks-goal perfect

C: 6-9-12-9-6 - for time

snatch grip RDL @70%

hspu

ring dips / banded ring dips

D: 12' AMRAP

6 alt db snatch @22,5/15 kg

8 burpee box jump

10 T2B

12 tng deadlift @50%

E: bonus track - 2-3 sets

10 jefferson curl @empty bb

15 db lat raise (ext. rotated)

https://www.youtube.com/watch?v=uD-Lb-ZLdUg/

2023.03.23. - csütörtök

A: activation - 2 sets

12 low switch cossack squat

8 plank to dolphin pose

6 muscle clean @empty bb

1' cardio

B: clean complex - 5 sets

1 slow pull power clean + 1 power clean + 2 hang squat clean

first set @mod

last set @80%

60-90" rest

C: 3 sets

6/6 back rack drop lunges @80%

3-5 strict pull up

D: E3' x 4

10-15 body row

16 alt. kb front rack walking lunges @2x16/8 kg

30 du / 60 su

250/200 m row

E: bonus track - 2-3 sets

10/10 clamshell side plank hip thrust

15 db lat raise

2023.03.22. - szerda

A: activation - 2 sets

6/6 kb SL RDL @mod

6/6 cossack squat

6 kang squat

B: 4 sets

200 m row

40 m cross body carry

20/20" side plank

C: Deadlift - 4 sets

1. 8 reps @60%

2. 8 reps @70%

3. 8 reps @80%

4. max reps @75% of your 3rd set

90-120" rest between rds

D: E3' x 6

8/8 offset push up

12 kipping pull up

8 seated box jump

12 dual kb deadlift high pull @2x16/8 kg

E: 1 set

3' max inchworm

2023.03.21. - kedd

A: activation - 2 sets

1' cardio

10 scap push up

6/6 sidelying thoracic stretch

https://www.youtube.com/watch?v=Kcn9h72WopQ/

B: 5 sets - TC: 6'

4/4 offset push up

4/4 gorilla row

4/4 OH kb sit up

C: Power Clean & Jerk - 4 sets

5 reps - tng - 70-75%

60-90" rest

D: push and pull - E2' x 5

reps: 6-9-12-9-6

btn press

strict pull up / banded pull up

E: 15' AMRAP

6 jumping pull up / ring row

9 push jerk @50/30 kg

12 plank triceps extension https://www.youtube.com/watch?v=1bjwi_z72sI/

200 m run

F: EMOM 5'

45" plank

2023.03.20. - hétfő

A: activation - 2 sets

1' cardio

10 shinbox switch

8 kang squat

5/5 shinbox heel touch

+ 2 sets

10 rev nordic curl / banded rev nordic curl

8/8 single leg RDL @16/8 kg

5 tall kneeling muscle snatch @empty bb

B: snatch complex - EMOM 10'

1 hang power snatch below knee (pause 1 sec below knee) + 2 power snatch

start from light - increase the weight set by set - last round @80%

C: 1+1/4 front squat

2 warm up sets, then:

3 x 6

effort level: 70-80-90%

90-120" rest

D: E2' x 6

5 half kneeling kb press

6 kb dead snatch

5 single arm kb OHS

15 m OH carry

25 du / 50 su

next round: other hand (3-3 rds/arm)

E: barbell good morning @31X1

3 x 15 @35/20 kg

2023.03.18. - szombat

A: activation - 2 sets

15 m tiger crawl

15 m walking lunges

10 scap push up

10 sup band pull aparts

5 hindu push up

5 kang squat

B: 12' AMRAP

buy in: 1000 m row

then: 2-4-6-...

kettlebell deficit push up

dual kb push press

dual kb bent over row

C: "8 crazy nights"

8 rds for time:

8 pull up

8 box jump

8 wallball

8 push up

8 alt lunges @dual kb

8 ring dips / 12 bench dips

8 burpee

8 du / 20 su

D: EMOM 10'

10-15 plated turkish sit up

https://www.youtube.com/watch?v=ftneGwAj9i0/