Strong Body Blog

2021.09.01. - szerda

SMR + General warm-up + Mobility

3 sets:

10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 )
8/8 KB pull-through in tall plank position
20" superman hold

B. Lifting - BSQ, Deadlift

1. Back Squat -

Every 90" x 5 sets

4 reps @ increasing weight

2. Deadlift

Emom 5'

4 reps @ increasing weight

C .Amrap 10'

6 GTOH @ Standard weights: women: 35kg, men: 50kg, scale as needed!
8 T2B / Knee raises
10 Box-jumps

*GTOH = both snatch and C&J are allowed.

2 - 3 sets:

15 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight

15 KB OH tricep extension

2021.08.31. - kedd

CROSS

SMR + General warm-up + Mobility

2 sets

1' easy cardio machine
15 scapula pull-up
10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )

B Lifting - Push Jerk from rack

Every 90" x 5 sets

3 reps with 2" pause in catch position ( not TNG! ) @ increasing weight - not max, only to a moderate weight

For time:

50 DUs / 100 Single- unders

25 Push Jerk @ moderate weight (women: max 40 kg, men: max: 60kg

50 DUs

25 Push Press @ decrease weight! - ( women: max 30kg men: max 50kg)

50 DUs

25 Kipping HSPU or Hand release push-ups

Accessory:

3 x

30" Dual KB Front rack hold @ medium weight
15"/15" single-arm tall plank hold

2021.08.30. - hétfő

SMR+ General warm-up + Mobility

3 sets:

8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ )
8/8 Bird Dog
8/8 Cossack Squats

B. Lifting - Snatch

Warm-up with empty BB.... then,

Emom 8'

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

Snatch Pull - 3x3 @100% of 1RM

For time: {TC: 12'}

Emom 5 Burpees + Accumulate: 75 Wall Balls

immediately followed by:

Emom 5 Wall Ball + Accumulate: 50 Burpees

* Start with the Wall Balls in the first part.

For Quality:

2 sets:

15 Strict T2B
20" Hollow hold into 20" Superman hold

2021.08.28. - szombat

1. Act. / 2 rds:

* 15 Good mornings @barbell or band

* 30" Plank

* 10 RDL @barbell or db KB

2. Find your daily heavy deadlift

3. Cond. / For time " Elizabeth"

21-15-9

Squat Clean @61/43

Ring dips

2. For Time

* 10 Burpees

* 25 Pushups

* 10 Burpees

* 25 Push- ups

* 50 Lunges

* 10 Burpees

* 25 Push- ups

* 50 Lunges

* 100 Sit- ups

* 10 Burpees

* 25 Push- ups

* 50 Lunges

* 100 Sit- ups

* 150 Air squats

2021.08.27. - péntek

1. Act./ 2 rds

* 20 Alt. superman

* 20 Hollow rocks

* 20" squat hold

2. EMOM 6'

Odd: 30" max rep strict HSPU

Even: Unbroken 3 strict + 3 butterfly pullups

3. Find your daily heavy squat snatch in 12 min.

4. For time 7 rds

* 9 Wallballs

* 9 HSPU

2021.08.26. - csütörtök

1. SMR, then Act. / 3 rds

* 200m jogging

* 16 dead-bugs

* 8 cossack squats

2. AMRAP 26'

* 12 thrusters @just barbell

* 12 lateral burpees

* 12 alt. lunges @just barbell

* 24 cals row

* 12 v-ups

3. Stretching Together

2021.08.25. - szerda

1. Act. / 3 rds:

* 30 russian twists

* 15 jumping air squats

* 18 shoulder taps

2. Gymn. / E2' for 12'

* 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs

3. Clean

Find your NPR Power Clean

4. For time

1-2-3-....-10

Floor press @heavy KB/DB

20-18-16.....2

Cals row

2021.08.24. - kedd

1. 3 rds

* 10 Alt. rev. lunges @bb

* 10 V-ups

2. Find your NPR Jerk in 15 min,

then Max effort reps in 2 min @85%

3. For Time

* 21 DB Thrusters

* 21 Burpee box jump overs

* 15..

* 9

2021.08.23. - hétfő

1. Act./ 3 rds:

* 200m jogging

* 10 RDL @ easy db KB

* 10 Bench presses @ easy KB

2. Gymn.

* Max reps UB strict pullup

* Max reps UB ring dip

3. Find your NPR back squat in 15 min

4. AMRAP 10' / easy tempo

* 3 OHS @easy weight

* 3 Bar facing burpee

* 6....

* 6...

* 9...

2021.08.21. - szombat

1. Act./ 3 rds.

* 15 Good mornings @ barbell

* 14 Alt. RDL @db KB

* 40" Plank

2. Bench Press /or Floor Press with KB

5-7-9 @75%

3-5-7 @80%

1-3-5 @85%

3. Cond.: For time

* 300m Farmer carry @db 22.5/17.5 DB

* 100 Abmat situps

* 80 Target burpees

* 12 Rope climbs