Strong Body Blog

2022.11.03. - csütörtök

Wu: 3 rds

1 min cardio

16 alt leg hip thrust

8/8 kb alt leg rdl & sdl high pull

4 muscle snatch

A: Practice 8-10 min

(hswlk, peg board, pull up, hspu, bar-ring mu)

B: Snatch party

6 rds every 90 sec

1 power snatch + 1 hang power snatch + 1 squat snatch + 1 squat snatch

(basic only power snatch)

C: őhha

2 x Amrap 4 : rest 2 min

2 bar mu ( pull up / c2b )

3 snatch 30-50 / 15-35 kg

4 jump back squat

5 lateral burpee

D: Acessory

3 rds

10 barbell row

20 band triceps down

10/10 one arm row

20 band triceps up

2022.11.02. - szerda

Wu:gymn+ mobility

3 rds

6/6 tempo single leg deadlift 311

6 hindu push up

12/12 windmill

A: Practice

(Peg board, hspu, butterfly kipping pull up, hswlk, hspu,)

B: 5x 3 push jerk (focus on tecnik)

C: Short

5 rds

200 m row

5 squat clean 40-60 / 20-40 kg

10 ttb

D:Emom 9

12 hollow rock

45 sec bb biceps curl

45 sec triceps w band

2022.11.01. - kedd

Wu: gymn+mobility

3 rds

30 sec jumping jack

10 bird dog

30 sec mountain climber

10 dead bug

A: Strenght + Lunge

14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2

Every rds 50 du /100 simple

28-24-20-16-12-8-4 deficit push up / woman push up

B: Szeretteinkert

2 buster (double dumbell16-22,5 / 7,5-15 kg)

40 weight sit up

2 buster

40 arch rock

2 buster

40 ring dip (or with band / box dip)

2 buster

40 med ball clean 9-12/ 6-9 kg

2 buster

40 plate gtoh 15-20/5-10 kg

2 bluster

40 kb sumo deadlift high pull 16-24 / 8-16

2 bluster

40 cal row

2 buster

40 v-ups

2 buster

40 get up jhonnie

2 buster

STRECHING!

2022.10.31. - hétfő

Wu:gymn+ mobility

3 rds

1 min cardio

10/10 kb halo

8/8 cossack sq

A: Hopp a szerkezet

5 rds

12-16 barbell lunges (medium-heavy)

B: Hallowod

10 burpee

31 russian swing 24-32/16-20

10 burpee

31 box jump

10 burpee

31 push press 30-40 / 20-30 kg

10 burpee

31 pull up

10 burpee

31 wall ball

10 burpee

31 dumbell snatch 16-30/ 7,5-15 kg

1031 m row-ski-run

C: Pocakhontas

3-4 rds

9 strict ttb

15 abwheel

21 hollow rock

2022.10.29. - szombat

Week 6: day 41-42

Wu: games& mobility

A: Partner party last ketchup

10 rds

12 cal cardio

6 snatch 50/30 (basic 12 snatch with kb)

8 rds

200 m run/ 250 m row

6 c&j 60/40 kg ( 12 alt kb c&j)

6 rds

15 pull up (basic 20 ring row)

15 oh lunges 40/25 kg ( basic kb)

FULL STRECHING

2022.10.28. - péntek

Week 6: day 40

Wu: 3 rds

10 pvc circle

5 hip thrust walk

5 muscle snatch+ Oh lunges( rx ohs)

10 cal cardio

A: 8 min practice

(Peg board, du, pull up, hawlk, hspu)

B: Snatch EMom

3 Sq snatch climb ( basic power snatch)

0-3 min 40-45-50%

3-6 min: 50-55-60%

6-9 min: 60-65-70 %

Amrap 8'

1-1,2-2,3-3...etc

Alt db dead snatch

10-20-30... etc du's

2-4-6-8... wb

2 rest

Amrap 4'

1 bar mu

1 one arm devils press

2...3..3..5..6

16-22,5 / 7,5-15 kg

D: Pukkasztó

4 rds
16- 20 alt dumbell biceps

16-20 band triceps

STRECHING

2022.10.27. - csütörtök

Week 6: day 39

Wu: 3 rds

6/6 tempo single leg deadlift 311

6 hindu push up

12/12 windmill

6 muscle clean+jerk

A: E2mom x5

5 Front squat ( 70%+)

6-10 strict c2b

B: DT Run

5 rds

1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell)

12 deadlift

9 hang clean

6 jerk

500 m run / 600 m row

C: Accessory party

3-4 rds

8-12 barbell press

8-12 good morning sit on box

8-12 arnold press

8-12 barbell hip thrust

STRECHING!!!!

2022.10.26. - szerda

6 week: day 37

A: 3 rds

10 cat camel

10 (90/90 hip)

15 hamstrings curls on fitball

5 kang squat

B: E2mom x5

8-12 Barbell bench row choose weight

6-10/ 6-10 Weight barbell box step

C: Mert muccaj

5 rds

2 rope climb ( rx: leg less )

20 m hand stand walk ( bear walk )

10 du kb hang sq clean 16-20/8-12 kg

10 du kb push press

200 m run / 250 m row

10 hspu ( rx strict )

D: 3-4 rds

15 strict ttb

20 arch rock/ ghd

STRECHING

2022.10.25. - kedd

Week: 6: day 37

Wu: 3 rds

12 plank to push up

10 squat to stand

30 sec plank twist

8 shoulder taps in hspu position

A: 10 min practice

(du, hspu, bar-ring mu, butterfly pull up, kipping c2b, peg board, hswlk)

B: Mert kell

50 cal cardio

50 bench press 50/25 kg ( ring dip/push up, hrpu, push up, women push up)

40 cal cardio

40 bench press 60/35kg

30 cal cardio

30 bench press 70/45 kg

20 cal cardio

20 bench press 80/50 kg

10 cal cardio

10 bench press 90/ 55kg

C: Side Fat Burn

3-4 sets

15/15 kb side

15/15 side plank hip thrust with plate on hip

STRECHING!!

2022.10.24. - hétfő

Week 6: day 35

Wu: 3 rds

10/10 kb halo

10 barbell hip thrust

10 muscle clean+thruster

A: Clean & Jerk

Emom 10'

1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk

50-53-56-59-62-65-68-70-73-75 %

B: E2mom x5

BSQ

5x5 2 sec deep position pause

55-60-64-68-72 %

C: 21-15-9

C&J

Lateral burpe

Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg

Basic: Double kettlebell 8-16kg

D: 3 sets

12-16 Hammer curl w. dumbell

10/10 dumbell kicks back