Strong Body Blog

2021.09.29. - szerda

SMR + General warm-up + mobility

2 sets @ light KB - 8/12kg

6/6 Single-arm R. swing
6/6 Singel-arm front rack squat
6/6 Single-arm strict press
6/6 Single arm bent over row

B. Lifting - Clean complex

1. In 8 minutes find your max weight:

1 hang clean + 1 front squat + 1 tng clean

2. Clean pull - 4x4

C. 3 x Amrap 3' / 1' rest

10 HSPU
10 Front squat @ 35/50kg
MAX reps alt. single-arm devil press in remaining time @ 15/22,5kg

D. Accessory, 3 sets for quality:

10"/10" Single-arm plank hold (advanced: on ring)

20" Dual KB OH hold

2021.09.28. - kedd

SMR + General warm-up + mobility

3 sets:

6/6 Half kneeling press @ light KB
10 scapula pull-up
20" HS hold

B. Lifting- Push jerk from rack

1. Find your daily heavy 1 rep in 6'

Emom 5'

3 reps @ 80-85% of your daily heavy

2. Alternating Press

3x12 (6/6) @ Double KB

C. WOD:

4 rounds for time:

300m row
5 Bar MU / 10 Pull-ups
10 Deadlift @ 60/80kg
15 Box jump-overs

2021.09.27. - hétfő

SMR + General warm-up + mobility

3 sets:

10 Wall-facing squats
15 snow angels
15"/15" side plank hold

B. Lifting - Snatch, split squat

Empty BB warm-up +

1 Snatch - Emom 8'

2 squat snatch + 1 ohs @ increase weight in every 2 round

rest 2'

Amrap 3'

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

2. Back rack split squat

3 x 8/8 reps @ increasing weight , rest 60"

C. Conditioning:

Amrap 12'

1 round of "DT" @ 2 x dumbbells , 15/22,5kg

3-6-9-12-15 etc reps of

Wall Balls
Abmat sit-ups

(Eg.: 1 "DT" + 3 wall ball + 3 sit-ups then 1 "DT" + 6 wall ball + 6 sit-ups ... )

2021.09.25. - szombat

Warm-up: 3 sets:

1' cardio machine @ easy pace
5 inchworms
15 Air squats
20" plank hold

B. For time:

5 Deadlift @ 70/100kg
60 Wall Ball
5 Deadlift
50 Alt. DB Snatches @ 15/22,5 kg
5 Deadlift
40 Box jump-overs
5 Deadlift
30 T2B / Knee raises
5 Deadlift
20m DB OH lunges (10m/10m)
5 Deadlift
10 Devil Press @ 2 x DB
5 Deadlift
5 Wall Walk

C. Core

Tabata - Hollow rock

D. Stretching

2021.09.24. - péntek

SMR + General warm-up + Mobility

3 sets:

8/8 single leg RDL @ light KB
8/8 single-arm bent over row @ KB
14 alt. arm-leg raises in superman hold

B. Lifting: FSQ, Deadlift

~ 1. FSQ - Every 2' x 5 sets

4 reps @ increasing weight

~ 2. Deadlift

Emom 6'

3 TNG reps @ increasing weight

C. Amrap 12'

15 Dual DB push jerk @ 15/22,5
10 Pull-ups / 15 Ring rows
15 Dual DB front rack squats
5m HSW or Bear walk

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