Strong Body Blog

2021.09.18. - szombat

A. SMR + Gymnastics

B.Warm-up:

3 sets:

3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB
20" HS hold
8 abmat sit-ups
8 alternating box step-ups

C. For time:

Buy-in: 25 Target Burpees

Then:

3 rounds of:

20 Power clean @ 35/50kg
15 HSPUs or 30 push-ups
20 Front Squat @ 35/50kg
15 Weighted abmat sit-ups @ 6/9 kg medball
20 Alternating DB box step-ups @ 15/22,5kg

Then:

Cash-out: 25 Target Burpees

D. Accessory, not for time:

50 Reverse crunch w/ plate pass (https://www.youtube.com/watch?v=_50jPOmuZEs)

@ 1,25 or 2,5 kg plate

2021.09.17. - péntek

SMR + General warm-up + mobility

3 sets:

8/8 Half kneeling KB press @ light weight - 8/12kg
8/8 Cossack squats w/ KB in goblet hold
20" HS hold

B. Lifting: Clean & Jerk , Hip thrust

Empty BB warm-up.. then:

1.C&J

Emom 8'

1 Squat Clean + 2 Jerks @ increase weight every 2 rounds

rest 2'

Amrap 3'

Max reps: clean and jerk @ 60% of your last weight in the 'Emom'

2. BB hip thrust on floor

4x8 reps @ increasing weight , rest 60"-90" btw. sets

For time:

10-8-6-4-2 reps of:

Deadlift @ 40-50-60-70-80/60-70-80-90-100kg

*50 DUs + 10 T2B after each set!

3 sets, not for time:

15 BB bicep curls

20" Dead hang from bar

2021.09.16. - csütörtök

SMR + General warm-up + mobility

Emom 6' - perform all exercises in the same minute!

15" easy run in place
8 bent over snow angels- no weight
5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 )

For 8 minutes @ moderate pace

1' Cardio machine - you choose
3 Man-makers @ 2xDB ( light/ moderate weight )
20m Front rack carry @ 2x KB

rest 2'

For 8 minutes @ moderate pace

10 Target burpee
10 Box jumps
20m D-ball carry in bear hug

3 sets, not for time:

10/10 Barbell Side bend
10 Barbell Good Morning
20" Hollow hold into 20" superman hold

2021.09.15. - szerda

SMR + General warm-up + Mobility

3 sets:

10 wall facing OH squat @ pvc
8/8 Windmill @ light KB
14 alternating shoulder taps in tiger position

B. Lifting - Snatch/ BSQ

1. Power Snatch

Every 90" x 6 sets

1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch grip push jerk

2. BSQ

Every 90" x 6 sets

4 reps @ increasing weight

C. Conditioning:

Every 3' x 4 sets

10 STOH @ 35/50kg

15/20 cal row

Max Russian swing (@20/28kg) - until 2:30 then rest 30" until the next round.

D. Accessory:

Weighted snow angel @ 2 x 1,25kg plate

*50 full reps ( NOT for time!)

*try to keep your head and legs in the air (superman hold)

2021.09.14. - kedd

SMR+ General warm-up + Mobility

3 sets :

8/8 cossack squats
16 deadbug
8/8 single-leg hip thrusts

B. Strength

- Barbell Box step-up (back rack position)

4 x 8/8 @ increasing weight - 60"-90" rest btw. sets

- Romanian Deadlift

3 x 10 @ same weight

Amrap 12'

2-4-6-8-10..etc reps of:

Alt. DB snatch @15/22,5kg
Push-ups
Alt. DB hang c&j
Air squats

3 sets, not for time:

8/8 Russian halo tops - ( https://www.youtube.com/watch?v=ZUEWRjAEDDs )

30" Side to side heel touches ( https://www.youtube.com/watch?v=5t9jxhoyaIY )

2021.09.13. - hétfő

SMR+ General warm-up + Mobility

3 sets:

8/8 KB halos @ light weight
12 Hollow rocks
20" HS hold at wall

B. Gymnastics - HS walk

4 x max distance / 60"-90" rest btw. attempts
OR practice

C. Lifting - Push Press / Bent over row

Empty BB warm-up, then:

EMOM 6'

4 reps @ increasing weight

3x10 Barbell bent over row @ same weight

For time:

15-12-9-6

Hang power clean @40/60kg

30-24-18-12

Wall Balls @ 6/9kg

Accumulate:

2 minutes Farmer hold @ 2 x heavy KB

2021.09.11. - szombat

Warm-up in pairs:

3 rounds / each person ( 6 rounds in total )

Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 burpees
Partner B: max plank hold in the meantime

*Each person has to be Partner A and B - 3 times in total.

3 x Amrap 7' / 3' rest btw.

8 Devil presses @ 2 x DB
10 Lateral burpees over the DBs
12 T2B / Knee raises / V-ups

8 HSPU
10 Thruster @ 35/50kg
12 Pull-ups

8 Deadlift @ 60/80kg
10 American swing @ 16/24kg
35 DUs / 70 Singles

C. Stretching

2021.09.10. - péntek

SMR + General warm-up + Mobility

3 sets:

10 wall facing OH squat @ pvc
10 upright row @ 2x 2,5kg plate
12 alternating shoulder taps in tiger position

B. Lifting - Squat Snatch , BSQ

Empty BB warm-up .. then;

1. Squat Snatch

Emom 6'

1 squat snatch + 2 hang squat snatch @ increasing weight

2. Pause BSQ

Every 90" x 5 sets @ increasing weight

3 reps w/ 2" pause at the bottom position!

3 x Amrap 3' / rest 1' btw.

14 Alternating DB snatch @ women:15kg , men: 22,5kg )
28 Air squat

*Max meters single-arm DB OH walking lunges in remaining time.

Accumulate :

2' Hollow hold + 50 Hollow rocks

2021.09.09. - csütörtök

SMR +

Amrap 6'

6 hand walk out to opposite toe touches
6/6 crab reach
6/6 deadbug

B. 5 sets, for quality ( not for time!)

1 round of KB complex / each arm - try to go unbroken!
5m HSW or 2 wall climbs
1'30" cardio machine @ moderate pace

*Use: Single Kettlebell @ women: max 16kg , men: max 24kg

*KB complex: 1 Turkish get-up- (only up!) + 3 russian swings + 3 hang cleans + 3 front squats + 3 stoh + 3 hang snatches + 10m OH carry

3-4 sets , 1' rest between

10 / 10 Side plank powell raise @ light DB or 2,5kg plate ( https://www.youtube.com/watch?v=eQflPl9LjWk )
10 Crush grip DB Z-press @ moderate weight ( https://www.youtube.com/watch?v=E0pXF6yOkN4 )
10 / 10 One arm rear delt row ( https://www.youtube.com/watch?v=pfx4Z_Uc2C0 )

D. Stretching

2021.09.08. - szerda

SMR+ General warm-up + Mobility

3 sets: @ light KB

8/8 Suitcase DL
8/8 Half kneeling pess
8/8 Bent over row
8/8 Single leg RDL

B. Lifting - Squat Clean, Split Squat

Empty BB warm-up .. then;

Emom 5'

1 squat clean + 1 hang squat clean @ same weight

Then: increase weight!

Every 30" x 6 sets

- 1 squat clean

Back rack split squat @ increasing weight

3 x 8/8 reps, 60" rest btw. sets

C. WOD

Amrap 10'

150/200m row
1 round of "DT" ( standard weights: women: 40kg , men: 60kg )

* "DT" = [ 12 Deadlift , 9 Hang power clean, 6 stoh ]