Strong Body Blog

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

2022.10.22. - szombat

Week 5: day 34-35

Wu: 3rds

19 hip thrust

56 sec cardio

10 hollow rock

23 m bear walk

A: E2mom

16-20 alt kb bench press

16-20 front raises

B: Partner warrior

Buy in: 1956 m row

4rds

19 wall climb

56 air squat

10 burpee box jump

23 swing

Cash out: 1956 m skierg run together

C: Full Streching

2022.10.21. - péntek

Week 5: day 33

Wu: 3 rds

1 min cardio

16 alt leg hip thrust

8/8 kb alt leg rdl clean and press

4 muscle clean and split jerk

A: Power clean & split jerk

Emom 7

1 clean+2 split jerk

B: Friday Dance

Amrap 20' = goal 4-5 rds

3 man maker 16-22,5/7,5-15 kg

6 slam ball / sand bag over shoulder choose weight

9 ttb

12 cal cardio

15 m hswlk/ bear walk

C: Acessorry

3-4rds

10-16 cross body curls

10-16 skull chrushers

10-16 hammer tension curl

10-16 triceps extension

Streching

2022.10.20. - csütörtök

Week 5: day 32

Wu: 3rds

40 sec work 20 sec rest

- kneeling backwards reach

- shoulder rolls

- mountain climber reach

A: 8 min practice

(du, pull up, hspu, hswlk,ring-bar mu)

B: Core power

E2mom

4 rds

6-8/side kb overhead press sit up

6-8/side fitt ball knee to elbow

6-8/side plank with band leg

C: Four minute partys

Amrap 4"

1-2-3-4-5....etc. bb squat clean 40-60/25-40

1-2-3-4-5...etc. bb power jerk

rest 2 min

Amrap 4"

1-2-3-4-5...etc front squat

1-2-3-4-5..etc push press

rest 2 min

Amrap 4"

1-2-3-4-5...etc. thruster

1-2-3-4-5...etc. lateral burpee

Streching!

2022.10.19. - szerda

Week 5: day 31

Wu: 3 rds

6/6 tempo single leg deadlift 311

6 hindu push up

12/12 windmill

A: 10 min practice

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

B: Buli buli: E6mom x 5

400 m run or 500 m row

20 dumbell hang c&j 16-25 / 7,5-15

10 burpee box jump overs

5 bar-ring mu / 10 pull up + ring dip or push up x2

C: Back&Abs strenght

4 rds

15 good morning sit position

10-14 alt leg strict ttb

2022.10.18. - kedd

Week 5: day 30

Wu: 3 rds

10/10 plate halo

10-10 m monster walk with band

10 squat with band

5 bb muscle snatch

5 bb snatch drop

A: 8 min practice

rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu

B: Snatch

Emom 7

2 Power snatch (climbing heavy, rx squat snatch)

start 50%

C: Threesome

For Time:

10-9-8-7-6-5-4-3-2-1 strict Pull up, kipping (ring row x2)

10-20-30-40-50-60-70-80-90-100 du (simple x 1,5)

50-45-40-35-30-25-20-15-10-5 plate russian twist (no touch the floor)

D: Accessory

4 rds

8-12 heavy bb biceps curl

8-12 heavy bb triceps extension

Streching