Strong Body Blog

2021.12.17. - péntek

Week 4

Wu.: 5’ Amrap

6/side single leg bridge; at 6 hold 10”

14 Tiger position Sh. taps

1/ TGU @easy weight

5/side Windmill @easy weight

A.: STR

2x 3 strict press + 5 push press

3x 2 Strict press + 4 Push press

* increase weight every rds

* rest 90”

B.: Amrap 12’

High skill

2-3 RMU

6 Hang Clean and Jerk 45-50kg / 35-30 kg

10 m HSW

5 Devil press 2x 17,5-20kg/ 10-12,5 kg

Low Skill

3-4 Leg-Assisted Ring Muscle-Up

6 Hang Clean and Jerk 45-50kg / 35-30 kg

3 Wall climb / 10m R. bear walk

5 Devil press 2x 17,5-20kg/ 10-12,5 kg

C.: 3 rds

10 BB Bent over row

*10” rest

10 Chin-up / Ring Low row

*try to unbroken

*rest 2’ btw sets

2021.12.16. - csütörtök

Week 3

Wu.: 5’ Amrap

5 Goblet Kang Squat @easy weight

10 m Tiger walk

25” wall seat

10 Alt. Superman

A.: 9’ Emom 45”-15”

WB Squat Clean

10 MC + 2 Down up

4 Wb R. Twist + 4 Wall Ball sit up

B.: 6 rds TC_18’

500/420 m row * nasal breath

*rest 60” btw. rds.

C.: 20-16-12

Superman

Crunches

*no rest

2021.12.15. - szerda

Week 4

WU.: 5’ Amrap

6/side DB High Pull

10 Alt. Deep Squat with Thoracic Rotation

6 Overhead Wall Squat

5/side Single leg RDL @no weight

A.: E2MOM for 10 Min

1 Snatch High pull

2 low hang Power Snatch

2 High hang power Snatch

* increase weight every rds

B.: 5 rds TC_15’

6 Strict T2B

8 Sb over the shoulder

10 Double DB Thruster 17,5-20kg/ 10-12,5 kg

30 DU

C.: 3 rds

12 Seated behind the neck barbell shoulder press

* rest 40”

10 Double DB Front Raise at the wall

*rest 40”

2021.12.14. - kedd

Week 4

A.: Amrap 6’

12 Alt. Kettlebell Halo

10 Alt. Cross knee plank

5/side Lateral Box Step Downs

10 Down dog alternating toe touch

B.: 5 rds TC_14’

30” row* target 60%

8 Lateral jump over the rower

6 Double DB Push press

5 HR Burpee

20” row *target 80%

*rest 50”

C.: E2MOM for 16 Min

12 DL 55/40 kg

7 HSPU

12 Lateral Box Jump Overs

D.: Tabata, 4 Min (20"-10")

Push up

Hollow rock

ACC.: 3 rds

15/side plank Hip Thrust

2021.12.13. - hétfő

Week 4

A.: 5’ Amrap

15”/side Goblet Pulse Split Squat @easy weight

12 Dead bug

10 Superman pull

12 Alt. V ups

B.: STR.

Cyclist Front Squat 5,5,4,4,4 reps, rest 90”

Tempo 12X0

1 – 1 second to squat to the 1/4, Hold for 2 seconds!

2 - Seconds to squat to full depth

X – Moving up

0 – Start the next rep after 1 second

* increase weight every rds

C.: 3x 4’ Amrap

5 Strict pull-ups

10 Barbell FR F. Lunges 35-40g/ 20-25kg

10/8 cal row

*rest 90”

5 Kipping Pull up

10 Barbell Over Head R. Lunges 35-40g/ 20-25kg

10/8 cal row

*rest 90”

5 C2B

10 Jumping Lunges

10/8 cal row

ACC.: 3 rds

10/side Tall-Kneeling Pallof Press w/Overhead Reach

2021.12.12. - vasárnap

Week 3

Wu.: 6’ Amrap

10 Scapular Pull-Ups

15”/side Single arm High Plank

10 crab Bridge

12 Alt. superman

A.: Emom 9’

45” work - 15” rest

Max Alt. R. Lunges

Max MC

Max Cross crunches

B.: FT 3 rds

1 Rope Climb

6/side KB Hang clean 16/12 kg

12/18/24 Abmat sit up

6 Chin-up

6/side Single Arm. KB Cluster 16/12

11/13/15 Burpee Box Jump Overs

Row 500/420 m

C.: 3x10-12

Seated BB Good Morning

*rest 45-60”

2021.12.11. - szombat

Week 3

Wu.: 6’ Amrap

10 Scapular Pull-Ups

15”/side Single arm High Plank

10 crab Bridge

12 Alt. superman

A.: Emom 9’

45” work - 15” rest

Max Alt. R. Lunges

Max MC

Max Cross crunches

B.: FT 3 rds

1 Rope Climb

6/side KB Hang clean 16/12 kg

12/18/24 Abmat sit up

6 Chin-up

6/side Single Arm. KB Cluster 16/12

11/13/15 Burpee Box Jump Overs

Row 500/420 m

C.: 3x10-12

Seated BB Good Morning

*rest 45-60”

2021.12.10. - péntek

Week 3

Wu.: 5’ Amrap

6 Snow Angel

4 Hindu push up

5/ Single leg RDL @easy weight

5/side Single arm R. swing

A.: STR

5x 3 strict press + 5 push press (70% of 1RM SP)

*rest 75-90”

B.: 12’ Amrap

High Skill

at 00:00, 6:00 70 Du

8 Alt. Pistol squat

3 BMU

3 Bear complex

6/6 KB hang snatch 16/12 kg

Low Skill

at 00:00, 6:00 140 SU

8 hand Supported Alt. Pistol squat

3 Box BMU

3 Bear complex

6/6 KB hang snatch 16/12 kg

C.: 3 rds for quality

3x14 Double DB Kickback

*no rest!

3x14 Hammer Biceps curl

*rest 45-60”

2021.12.09. - csütörtök

Week 3

Wu.: 6’ Amrap

20” HS Hold

15 m R. Bear walk

10/side step Mini Band Sidewalk

10 Superman

A.: 6 rds 20” work

1. Air squat

2. Plank

3. Down up

4. Hollow rock

5. Rest

B.: 18’ Amrap

30m Farmer carry

30m shuttle run

7 Target burpee

750m row

C.: 3-4 rds

10 Zottman Curl

30” rest

14 Reverse fly

30” rest

14 Chest fly

30” rest

2021.12.08. - szerda

Week 3

WU.: 5’ Amrap

6 Barbell high Pull @only BB

14 Low Switch Cossack Squats

10 Dead bug

12 Power Band pull aparts

A.:

A/1

4 rds

2 Snatch Grip Deadlift

1 Power Snatch

1 Hang Power Snatch

*same weight, 70% of 1RM of Power snatch

*rest 90”

A/2

3 rds

3 Snatch High pull

110% of 1 RM of Power snatch

*rest 60”

B.: 4 rds FT TC_15’

10 T2B

8 Ring Dip

11 Box Jump overs (24”/20”)

5/side Single Arm KB Overhead Squat 1x16/12 kg

C.:

3x10 Seated Bradford press

*rest 65-75”