Strong Body Blog

2023.03.15. - szerda

A: activation - 2 sets

10 rev nordic curl / heel sit

20-30"/side split squat pulse

30" plank

B: 5' AMRAP

30 m kb front rack carry @heavy

15" row sprint

20-20" single arm plank

C: Deficit deadlift - E90"x6

8 reps

start with 60% effort - last set is 1 rep from failure

D: "márciusi ifjak"

2 rds for time - TC: 28'

18 cal cardio

48 russian swing @24/16 kg

03 wall walk

15 burpee pull up

18 shuttle run @corridor (9 oda-vissza)

48 am swing 20/12 kg

03 wall walk

15 burpee pull up

E: bonus track - 2-3 sets

10-15 feet elevated hip thrust @box

30 tall plank K2E

2023.03.14. - kedd

A: activation - 2 sets

10 scap push up to downdog

12 alt. toe touch

14 m tiger crawl

B: EMOM 9'

10-15 push up

10-15 supinated grip body row

10-15 cal cardio

C: Power Clean & Jerk - 4 sets

6 reps - tng - 60-70%

60-120" rest

D: push and pull - 6' AMRAP

1 rope climb

2-4-6-... push press @55/35 kg

E: EMOM 15'

6-10 mixed grip pull up / banded mixed grip pull up / ring row

8/8 single arm kb push press @20/12 kg

15/12 cal cardio

2023.03.13. - hétfő

A: activation - 2 sets

5/5 squat thoracic rotation

10 shinbox switch

10 m duckwalk

1' cardio

+ 2 sets

6/6 goblet cossack squat @easy

6 good morning @empty barbell

6 tall kneeling muscle snatch @empty barbell

https://www.youtube.com/watch?v=ixX4phkLw5Y/

B: Snatch Complex - EMOM 10'

1 snatch pull + 1 slow pull power snatch + 1 hang power snatch below knee

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

C: EMOM 10' - front squat @40%

25" max reps

35" rest

D: conditioning

5 rds for time

6 box jump over

4 deadlift @60/40 kg

2 power clean @60/40 kg

2' rest

5 rds for time

6 bar facing burpee

4 deadlift @70/45 kg

2 power clean @70/45 kg

E: 2-3 sets

10-15 btn press @empty bb

10-15 dual db shrugs

https://www.youtube.com/watch?v=llSrlpd7TEE/

2023.03.11. - szombat

A: activation - 2 sets

8/8 world's greatest stretch

5/5 hip flow

10 snow angel

10 scorpion

1' cardio

B: 3 sets

30" max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/

30" rest

30" max: dual kb deadlift high pull

30" rest

C: "Filthy 50"

For time:

50 box jump

50 jumping pull up /ring row

50 kettlebell swing @24/16 kg

50 walking lunge

50 K2E

50 push press @2x16/8 kg

50 back extension

50 wallball @9/6 kg

50 burpee

50 DU /100 SU

TC: 25'

D: EMOM 8'

odd: 18 anchored sit up

even: 35-45" plank

2023.03.10. - péntek

A: activation - 2 sets

6 walkout

12 alt. toe touch

6/6 turkish sit up @mod.

+2 sets

6 yoga push up

6 kang squat

10/8 cal cardio

B: practice - 8 mins

choose your 6-weeks-goal and start to reach it

(dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu...)

C: 3 sets

3-5 hspu negatives https://www.youtube.com/watch?v=RKlbLQVEYyA/

12-15 dumbbell full raise

60" rest

D: EMOM16'

15/12 cal cardio

15 T2B/K2E

20 am. swing @20/12

4-6 bear complex @60/40

E: bonus track - 2-3 sets

6/6 dumbbell external rotation https://www.youtube.com/watch?v=t5Ft8OMG_D8/

45-60" plank

2023.03.09. - csütörtök

A: activation - 2 sets

10 air squat

10 snow angel

10 full body deadbug

10 plank to dolphin pose

B: 2 sets

15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/

15/15 side plank hip thrust

C: clean complex - 5 sets

2 hang power clean + 2 hang squat clean @70%

60-90" rest

D: 3 sets

6/6 back rack reverse lunge @60/40 kg

4-6 pull up negatives https://www.youtube.com/watch?v=EkpJkHpJXmM/

E: conditioning - 2-3 sets

90" 40 DU/80 SU, then max rope climb

30" rest

90" 40 DU /80 SU, then max KB triple crush @16/8 kg

30" rest

2023.03.08. - szerda

A: activation - 2 sets

10 inchworm

5/5 cossack squat

30" plank

1' cardio

+ 3 sets

30 m farmer carry @heavy

15 jump squat

30" hanging tuck L-sit

B: Split stance RDL

E90"x6 (3-3 sets per leg)

8 reps @30-40% of deadlift

you can increase the weight set by set

C: 1 set - TC: 20'

60 cal cardio

50 kb dead snatch @20/12 kg

40 goblet squat 20/12 kg

30 butterfly pull up/kipping pull up/ring row

20 burpee box jump

D: stretching

half kneeling hip flexor stretch

pigeon

elephant walk 15/15 reps (hold 3" each reps)

2023.03.07. - kedd

A: activation - 2 sets

8 walkout

8 scap push up to downdog

12 alt. toe touch

1' cardio

B: in medias res - 5 sets @80% effort

6 push up

6 jumping pull up

12/10 cal row

C: Power Clean&Jerk - 3 sets

8 reps - tng - @60/40 kg

60-90" rest

D: 3 sets

8 bent over row @55/35 kg

8/8 half kneeling shoulder press @20/10 kg

E: conditioning - 12' AMRAP @80% effort

20/16 cal row

6 strict pull up /banded pull up

6 strict ring dip /banded ring dip

2023.03.06. - hétfő

A: activation - 2 sets

10 shinbox switch

5/5 shinbox heel touch

5/5 single leg RDL with kb @31X1

1' cardio

B: 10' EMOM - Snatch Complex

1 snatch lift off + 1 segment power snatch + 1 hang power snatch

C: 2 sets

10 reps of 1+1/4 front squat @40%

D: conditioning - 12' AMRAP

6 hang power clean @60/40 kg

5 burpee box jump

40 du/60 su

E: stretching

1' pigeon/side

1' middle split

2023.03.03. - péntek

1. Warmup for 23.3

2. 23.3

3. 3 rds.

- 2 min bike/ ski/ jogging/ row

- 20 empty barbell OHS

- 20 vups

- 30" plank