Strong Body Blog

2021.09.23. - csütörtök

SMR +

A. Warm-up:

2 sets of :

1' 30" easy cardio machine
8 plank to push up + 8 scapula push-ups
8/8 Reverse lunge steps

B. 3 x AMRAP 6' / 2' rest between

8/10 cal row
15 Russian swings
20 Air squat

35 DU / 70 Singles
10 Abmat sit-ups
10 Dual KB bent over rows

10 Burpees
10 Box - jumps
10 Dual KB floor press

C. 3 sets, for quality

30" Weighted plank
10-12 Strict hanging knee raises

2021.09.22. - szerda

SMR + General warm-up + Mobility

3 sets :

5/5 Single-arm KB OH sit-up + press
8/8 Single leg hip thrusts
20" superman hold

B. Lifting - Clean & Jerk

Empty BB warm-up then,

~ Go every 2 minutes:

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

Clean & Jerk @ increasing weight in each round

~ Clean pull

4x3

C. For time:

50-40-30-20-10 reps of

American swing @ 16/24kg
Air squats

* 200m row after each sets

D. Accessory:

Staggered stance RDL @ 2x DB/KB (https://www.youtube.com/watch?v=5lgbgXyuJ50 )

*3 x 10/10

2021.09.21. - kedd

SMR + General warm-up + Mobility

3 sets:

10 Scapula pull-up
12 Ring row
10 V-ups

B. Gymnastics:

Strict Pull-up

4 x Max reps , 60" rest

C. Strength:

4 sets, for quality . rest 60"-90"

8 Barbell Z-press @ medium weight
14 alt. KB gorilla row
15 Band pull-apart

D. Conditioning

Amrap 10'

15 Wall Ball @6/9kg
10 T2B / Knee raises / V-ups
5 STOH @ 35/50kg

E. Accessory, not for time:

50 empty BB good morning

2021.09.20. - hétfő

SMR + General warm-up + Mobility

3 sets:

16 deadbug
8/8 Half kneeling KB halos
8 Tempo goblet squat {2201} @ KB

B. Lifting - Snatch

Empty BB warm-up +

Emom 8'

1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds

rest 2'

Amrap 3'

Max reps: Power snatch @ 60% of your last weight in the 'Emom'

2. Snatch Pull - 4x4

C. Conditioning:

With a running clock

0:00-4:00

3 rounds of:

12 DB snatch @ 15/22,5kg
12 DB reverse lunges

4:00-8:00

36 DB snatch
36 DB reverse lunges

8:00-12:00

AMRAP

6 DB snatch
6 DB reverse lunges

D. Accessory:

3 sets:

20 Russian twist
30" Weighted plank

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