Strong Body Blog

2022.08.08. - hétfő

Week 1 Day 1

Wu.: 2 rds

1’ cardio

5/5 Shinbox Thoracic Rotation

30”/30” Single leg Glute Bridge Isometric

5 BW Jefferson Curl

A.: 3 rds

5 reps 1 - 1/4 BSQ 50-60%

*rest 20-30”

8-12 Dual DB Thruster with speed!

*rest 2’

B.: Emom 12’

1st 10 Alternating Bac Rack Lunges 30/50kg

2nd 10 Weighted Plate Turkish Situp + 8-10 Weighted Plate Hollow Rock

3rd 18/15 cal Row

C.: 2-3 set

4-6 Nordic Hamstring Curls 40X1

*rest 30”

30-45” Hamstring Plank

*rest 1'

D.:Stretching

1-2 rds, @hold 1’-1’30”

Middle Split

Bottom of Squat Hold

Frog Stretch

2022.08.07. - vasárnap

1. 2 sets

- 1 min machine

- 10 scorpions

- 10 alternating DB hang cleans

- 10 goblet squats

2. 3 rounds

- 1500m row

- 30 alternating hang cleans @22.5/15

- 100 plate jumps @10/15 plate

3. Acc. Work

- 100m front rack carry @2x heavy KB

2022.08.05. - péntek

1. 2 sets

- 10 scapula pullups

- 10 hollow rocks

- 10 lat. pull downs

2. E20" for 20 reps

- 1 BMU or 2 jumping BMU

3. 4 rounds for time

- 500m row

- 4 rope climbs

4. 3 sets

- 20 alternating KB pendlay rows

- 20 band pull aparts

- 20 hip thrusts

2022.08.04. - csütörtök

1. SMR + Dynamic Warm-up

2. Alex's Birthday WOD / AMRAP 29'

- 2 rope climbs

- 9 burpee box overs @100/120cm

- 29 DU's

- 2 rope climbs

- 9 burpee box overs

- 29 abmat sit- ups

3. 9 sets

2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches

2022.08.03. - szerda

1. Activation / 2 sets

- 5/5 hip thrusts

- 5 jumping squats

- 5 walkouts, then

2 sets

- 3 muscle squat cleans

- 3 tall squat cleans

2. Squat Clean / E1'30' x 5

- 7 squat cleans @60% @You can perform these as singles or TNG

3. 3 sets / 2 min rest btw. sets

- 40 DU's or 100 single

- 30m farmer's carry 2x22.5/15

- 40 DU's or 100 single

- 30m D-ball carry @heavy

4. 3 sets

- 12 hamstring curls on rower

- 7m death march @2xeasy KB

2022.08.02. - kedd

1. 2 sets

- 12 tall kneeling band lat pulldowns

- 6 tall kneeling band pull aparts

- 6/6 half kneeling strict presses @easy KB

2. Shoulder Press

- Work up to a Max strict press for the day, then

- E1'30" for 4'30"

- Max reps @75% of the max for the day

3. 3 sets

- 15 feet elevated ring push-ups

- 15 feet elevated ring rows

4. E4' for 8'

15-12-9

- Wallballs

- Burpee box jump overs

5. Acc. Work

- 3x 20 unbroken weighted abmat situps @legs hooked https://youtu.be/eluc-f4H2Io

2022.08.01. - hétfő

1. Warm- up for squat snatch

2. Squat Snatch E2'

- 4x7 /3+3+1/ @same weight

3. Back Squat E2'

- 3x15 @60%

4. 3 rounds for time

- 20 Pull-ups

- 20 cals rowing

- 20 hang squat cleans @2x22.5/15 DB

5. Acc. Work

- 5x 30" hollow hold

2022.07.30. - szombat

1. Warm-up for running + core activation

2. Running / 3 sets

- 400m run + 200m just walking

3. 5 sets, ascending to a heavy

- 1 squat snatch + 1 hang squat snatch + 1 OHS

4. 5 rounds for time

- 15 DL @heavy

- 15 strict HSPU or 15 deficit pushups

5. Acc. work not for time

- 100 med ball v-ups

2022.07.29. - péntek

1. 3 sets

- 3 snatch DL

- 3 snatch high pulls

- 3 tall squat snatches

- 3 deep squat muscle snatch

2. Work upt to a max for the day in 15 min

3. Back Squat / E2' for 10'

- 1 reps @heavy weight - 85-90%

4. 3-4 rds.:

- 30 cals row

- 10 C2B or 15 Pull-up

- 15 air squat @AFAP

- 10 box jump

2022.07.28. - csütörtök

1. SMR + 2 sets

- 5/5 KB windmills

- 5/5 KB bottom-up presses

- 5/leg single KB front rack lunges

- 4/4 bulgarian split squats + jump

2. Push Press

- 5x5 @climbing weight

3. E7' x3

15-12-9

- Thrusters @25/30

- Bar facing burpees

4. Acc. work

3x 15 bent over lateral raise