Strong Body Blog

2022.12.23. - péntek

Warm up: Gymn + mobility

3rds

10 snow angel

8 "S"

6/6 superman rdl

6/6 lateral one le box step

A: Weightlifting, basic practice or kettlebell

10 min

5 reps power snatch climbing heavy, start: barbell, add every rds 2,5-5 kg

B: Power 5:

E2mom:

- 3-6 front squat climbing (start 50 %)

- 8-12 barbell bench row climbing

C: Fraszdé

3 rds

3 cluster 40-60/25-40 kg (basic barbell technik or kettlebell)

6 lateral burpee

3 rds

3 thruster

6 lateral burpee

3 rds

3 C&J

6 lateral burpee

D: 2 rds

30/30 windmill medium kb

30 only barbell good morning

(not rest btw rds)

STRECHING

2022.12.22. - csütörtök

Warm up: : Gymn + mobility

3 rds;

20" butt kickers

10 90/90 hip

20" high knee run

10 scapula push up

20" squat hold w. plate

A: Power 3

E2mom x5

- 8/8 bulgarian split jump squat

- 6-10 hspu (rx: strict, open: kipping, basic: hand realase push up x2-3)

B: Muncus

Every 3 min ; 1' rest x4

12 box jump

12 wall ball

12 pull up ( jumping, band , ring row x2)

Then max cal row

C: 3 rds

15/15 kb side

30/30' leg raise side plank

2022.12.21. - szerda

Warm up: Gymn+mobility

3 rds

8/8 one leg rdl

10 shoulder taps hspu/push up position

8 wall squat

10 scapula pull up

A: Power 2

E2om x5

- 6-10 strict pull up

- 2-4 muscle snatch 60-70 %

B: Kettlebell Butiq

4 rds

6/6 one arm thruster

8/8 one arm swing

10 burpee alt arm deadlift

12 alt arm high pull

Kettlebell :Rx: 24/16 Open: 20/12 Basic: 16/8kg

C: Picinyké

100-80-60-40-20 Du/Simple

50-40-30-20-10 abmat sit up

Streching

2022.12.20. - kedd

Warm Up: Gymn+ mobility

A. 3 sets :

12 Dead Bug

10/10 m Monster Walk Fronth and Back

40 sec Plank Twist

B: 10 min Technik

double under, pull up, handstand walk, hspu, bar-ring mu

C: Abriktolós

4 rds

12 dumbell snatch 30/22,5 Basic:20/10

10 ttb

8 power clean 60/40kg 40/25

6 power jerk

D: Striggantyú Karcsik

5-10-15

barbell biceps curls

barbell triceps extension

double dumbell hammer biceps

double dumbell overhead triceps extension

chin up

ring dip

STRECHING

2022.12.19. - hétfő

Wu: Gym + mobility

3rds

10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight

A: Power

Dead stop Deadlift x 5 RM (focus on perfect start position)

B: Every 5 min x3

500 m row

20 overhead lunges rx: du kb 20/12kg open: 16/12 kg basic: 12/8 kg

15 kb facing burpee

C: Acessory

3rds

60 sec Weighted wall sit with 20/10kg plate
60 sec Max plank to push-ups

Rest 60 sec

2022.12.17. - szombat

A) amrap 5' :

- 10m crab walk

- 15" hollow hold

- 8 reverse crunches

B) 'Emily'
10 RFT:
- 30 DUBS
- 15 Pull-ups
- 30 Air Squats
- 100m Sprint
/2' rest btw/

2022.12.16. - péntek

A) 3 sets of:

- 12 alt lat. box step up

- 20 plank twists

- 12 cuban press @2x2,5/1,25plate

B) Work up to heavy single Squat Clean
then 2x1 @95%

C) AMRAP 8' /in pairs/
A) execute rope climbs
B) Wall Sit / Plank / Deadhang / HS Hold

D) AMRAP 16' /in pairs/
- 32 BJO /UGIG/
- 32 'WB' (pass the ball over the rig)
- 32 Lateral Burpees (over the planking partner)

2022.12.15. - csütörtök

A) 3 sets of :

- 12 sh taps in tiger pos. + opposite leg raises

- 12 banded pull-aparts

- 12 halo in squat pos @5/2,5

B) Daily Max OHS

C) 500m (Sprint) Rowing For Time
If your time is:
under 1'30" : take a rest, because you're awesome ;)
1'30" - 1'35" : 300m Rowing RPE 85%
1'35" - 1'40" : 2 X 300m RPE 80%
1'40" - 1'45" : 3 X 300 RPE 75%
1'45" + : 4 X 300 RPE 70%
(Girls gets 5" decrease from their times)

D) EMOM 12' - 6 sets
Odd) 6 dKB Clean & Push Presses + 12 V-ups
Even) 20m dKB Fr. Rack Carry + 20 Seated Legs Over The KBs (in&out)

2022.12.14. - szerda

A) AMRAP 7':

- 10m bear walk

-10m walking lunges

- 10m inchworm

B) Work up to heavy single Squat Snatch,
then 2x1 @95%

C) For time:
- 25 Devil's Presses
- 250 DUBS
- 25 dDB Thrusters
TC: 11'

D) 3 sets of:
- 7 banded glute bridge V walk outs
- 20" medball adductor squeeze btw knees
- 7/7 SMR squeeze same side deadbugs

E) 3 X 13 triple crushes @16/8 KB

2022.12.13. - kedd

A) 3 sets of :

- 16 banded pull apart (palms up) @easy band

- 10 cossack squat+turn to dragon pose (in every rep)

- 15" plank (elbows&legs on foam roller)

B) Work up to heavy single Front Squat
then, 5x1@95%

C) AMRAP 8'
1,2,3...
- BMU
- HSW (m)
(Scaled: Jumping MU + HS March (x2))

D) 100 facing burpees for time
20" work - 40" rest