Strong Body Blog

2022.02.16. - szerda

1. Gymn. + Mobility, then: 2 sets:

* 6 PVC pass throughs

* 6 Hollow- Arch swing on tha bar

* 6/6 Half kneeling bottom up Kb press @easy weight

* 6 Hip to bar - https://youtu.be/-QUrxPxKjpc

2. EMOM 12'

1.: 5-8 BMU or Jumping BMU

2.: 5-8 Deficit Kipping HSPU - or pike push-up kneeling on the box -

3.: Max Cal Row

4.: Full Rest

3. 5 sets:

* 8 Close grip tempo bench press @75% 3-2-x-0

* 8 Strict unbroken!! chin up pull-ups

1' min rest between sets

4. 3 sets:

* 5/5 Trap 3 raise @very easy weight - https://youtu.be/3ePU9fAHWKQ

* 30 Fast banded lat. pulldown

2022.02.15. - kedd

1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch

https://youtu.be/lAy0VUob078

2. 2 sets:

* 4/4 slow single leg hip thurst @without weigth

* 4 Deep squat muscle snatch @bb

* 4 Sots press @bb

* 4/ 4 Slow box step @40/50cm

Then, 2 sets:

2 Muscle snatch + 2 Tall drop snatch @50%

3. Squat Snatch

* 3 singles @85%

1'30" rest

* 2 singles @83%

1'30" rest

* 1 single @87%

1'30" rest

* 2 singles @85%

4. 2x AMRAP 5' / 2 min rest between rounds:

* 15/12 cals row

* 8 Thrusters @60/40

* 8 Bar facing burpees

5. 2 sets:

* 8 Double DB RDL @heavy weight

30" rest

* 1' Wall sit

60" rest

2022.02.14. - hétfő

1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/

https://youtu.be/wW-GAz2CTCM

2. 2 sets:

* 5/5 Face up chinese plank + knee raise

* 10 Hand release push- ups

* 10/8 Cals row

* 8 Shoulder taps in HS hold or Push- up hold pos.

3. EMOM 10'

Odd: 30 m Farmer Carry @moderate weight

Even: 10 DB Bench Press @heavy weight

4. EMOM 14'

Odd: 12 Abmat sit-ups + Max Power Clean @70/47

Even: Full Rest

5. Stretching

2022.02.12. - szombat

Week 6: day 39-40

A: 3 rds

40 s pigeon position

30 s alt. leg extension bridge on hold position

20 high knee run

10 hand climb + joga push up

B: Bye bye Partner ( i go you go)

For Time:

10 rds

15 cal cardio

10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5 bs: 15/10 kg)

10 rds

15 am swing (rx: 32/24, ct: 24/16, bs: 20/12)

12 hspu ( ct: 6-8 Hspu szuficit, bs: 3 wall climb or pike push up)

10 rds

20 ohl w. dumbell

20 sit up

C: 3-4 rds

25 ghd extension or bb good morning

60 sec plank

2022.02.11. - péntek

Week 6: day 38

A: 3 rds

1 min cardio

25 hamstring curls w band

10 scapula pull up

30 sec deep sq hold w barbell

B: Find your 10 RM BSQ or heavy 10 reps bsq 15 min

C:Every 3 min x6

10 wall ball

15 pull up

10 double kb hang sq clean choose medium weight

30-50 du

D: 3-4 rds

25 band triceps

10 -10 windmill

25 hammer curl w db

2022.02.10. - csütörtök

Week 6: day 37

A: 3rds

20-30 sec L-sit on parallette

5 hand climb

4 tgu

10 ring face pull

B: E3mom x 5

5-10 chin pull up ( x 1,5 ring row)

10 bench press choose weight

10 bench row choose weight

C: Every 4 min x 5

1-2 rope climb

10 du&kb front sq

10 push press

10 burpee box jump

dumbell or kb load: (rx: 22.5/15, ct: 17,5/12,5, bs: 15/10 kg)

D: 3-4 rds

15-20 ghd sit up w. wb

10-15 bb. good morningfloor sit down pos.

15/15 side hip thrust

2022.02.09. - szerda

Week 6: day 36

A: 3 rds

12 alt kb deadlift high pull

10 shoulder taps @ hand stand position

8 kb alt. cossack sq

6 hindu push up

B: Find your 3 RM Power Clean

C: Find your 5 RM FSQ

D:3 rds

600 m row

6 burpee pull up Rx: burpee muscle up

6 sand bug over shoulder

60 m inga run

E: 3-4 sets

8-12 heavy bb biceps curl

8-12 heavy bb triceps

2022.02.08. - kedd

Week 6: day 35

A: 3 rds

15 cal cardio

10 reverse burpee

5 wall climb

B: E3mom x 5

10 dumbells arnold press

10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells

C: HAmlet

5 rds For time

1 man makers

3 devils press

5 dumbells cluster (rx:22,5/15, ct: 17,5/12,5, bs: 16/10 kg)

8 reverse lunges

60 double unders

D: 3-4 rds

15 sttb

15 bb +weight good morrning sit downi position

2022.02.07. - hétfő

Week 6: day 34

A: 3rds

10/10 kb halo

16 alt. weight hip thrust

10 snatch grip back thruster

16 bird dog

B: Find your 3RM Power snatch 10 min

C: Find your 5RM BSQ 10 min

D: Amrap 12'

5 pull up

10 burpee

15 push up

20 air sq

25 sit up

E: 3 4 rds

16 alt. dumbell biceps

16 alt. dumbell triceps

2022.02.05. - szombat

Week 5: day 33

A: 3 sets

2 wall climb

4 down up

8 air squat

10 lateral box steps over

B: "Marathon"

2 rds

4 back and down run in hall or 500/400m row

26 hrpu

4 run 500/400 m row

26 am swing 24/16 sc/ct:12-16

4 run 500/400 m row

26 sit ups

4 run 500/400 m row

26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg, bs: 8-16kg

4 run 500/400 m row

26 air squat

4 run 500/400 m row

26 box jump 60/50 cm ct: 50/40 cm

C:3-4 sets

25 ghd extension

15 barbell good morning

D: Big Streching