Strong Body Blog

2021.02.17. - szerda

CROSS

SMR + General warm-up + Mobility

2 sets: @ light KB

8/8 bottom - up press
8/8 pull-through in push-up pos.
10 weighted hip thrust
10 Halo

B. Lifting - Clean + Push Jerk

Empty BB warm-up ... then,

Emom 8'

1 power clean + 1 hang power clean + 1 Push Jerk ( @60% of your 1RM c&j , women: empty BB to max 40kg - men: empty BB to max 55kg )

Clean Pull

4x3 @ 100% of 1RM clean

"Ellen"

3 rounds for time of:

20 burpees
21 dumbbell snatches ( Single DB @ 15kg/22,5kg - scale as needed! )
12 dumbbell thrusters ( Double DB @ same weights)

* Use a single dumbbell on the snatches and a pair for the thrusters.

3 sets:

10 behind the back plate transfers @ 1,25 - 2,5 kg plate (https://www.youtube.com/watch?v=JfZdD4LAAsQ )
20" hollow hold

HOMEBODY 89. NAP

A: 3 rds

12 Bird Dog

5 Walk out

10 Snow angel

4/4 Scorpion

B: 4 rds

14 Tiger Position With Weight Pull-Through

12/12 Single Arm Row

12/12 Side Bend

C: 4 rds

15” Superman Hold + 10 Arch Rock

30”-45” rest

15” Plank + 12 Plank Twist

30”-45” rest

15” Hollow Hold +14 Hollow Rock

30”-45” rest

D: Stretching

2021.02.16. - kedd

CROSS

SMR + General warm-up + Mobility

2 sets:

1' easy cardio machine
10/10 Half kneeling press @ light KB/DB
30" HS hold

B. Gymnastics - HSPU

Kipping HSPU / Pike push-ups

*4 x Amrap -1 (stop right before you feel like failing the next rep) - 1' rest btw.

C. Lifting - Back Squat

Work up to 60-70% of your 1RM ( little heavier than last week) / or to a moderate weight

~ Every 90" x 5 sets

4 reps of that weight

Amrap 10'

15 Russain swing @ light-moderate KB ( women: 8-20kg , men: 12-24kg)
10 Kipping Pull-up / banded pull-up / Ring row
5 HSPU / Pike push-ups / Push-ups

Single-leg RDL @ 1 KB

3 x 10/10 reps

HOMEBODY

A.) SMR (CALVES,HAMS,QUADS,GLUTES,LATS)

B.) ACTIVATION_ 3RDS OF: (REST AS NEEDED)

10 ROMANIAN DEADLIFTS @DUO KB

20 ALT. DEAD-BUGS

C.) HYPERTROPHY_ 4RDS OF: (REST AS NEEDED)

8 FRONT SQUATS @DUO KB

16 ALT GORILLA ROWS @DUO KB

D.) METCON _ 5X _ 2' WORK THEN 2' REST

20 JUMPING LUNGES + 20 AIR SQUATS + 40" WALL SIT + MAX REPS OF JUMPING SQUATS

E.) LONG STRETCHING FOR LOWER BODY

2021.02.15. - hétfő

CROSS

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 + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women: empty BB to max 30kg, men: empty BB to max 45kg)

Snatch Pull - 4x3 @100% of 1RM

4 rounds for time:

15 Wall Ball @6/9kg
35 DUs / 70 singles
30m Heavy Farmer carry @ Double KB/DB

Single side KB front rack march - ( https://www.youtube.com/watch?v=2n-mGFwoaqU )

3 x 20"/20" each side @ moderate weight

HOMEBODY 87. NAP

A: 6’ Amrap

6 Scorpion

10 Cat-Camel

10 Downward Dog Alternating Toe Touch

B: 4 rds

12 Alternating Goblet R. Lunges + 12 Deadlift

* 1’ rest

C: Emom 12’

7/7 Hang Squat Clean

14 Am. Swing

16 Squat Jump

D: 3 rds

20”/20” Star Side Plank

10 Arch Rock

* 45” rest

2021.02.13. - szombat

SMR +

Warm-up with animal walks 5-8 minutes.

2 sets:

10 banded good morning
10/10 m monster walk
10/10 bent over single arm row @ light KB
30" superman hold

For time:

1-2-3-4-5-6-7-8-9-10 reps of:

Deadlift @ ( women: 20 kg to max 50kg , men: 30kg to max 70kg / BASIC: Double KB )
Lateral Burpee over barbell or KB

5' rest

18-15-12-9-6 reps of:

Front Squat @ women: empty BB to max 35kg , men: empty BB to max 50kg / BASIC: Double KB in front rack)
T2B / Knee to elbow / V-ups / Tuck-ups

D. Stretching!

2021.02.12. - péntek

CROSS

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

1. Back Squat - work up to 50-60% of your 1RM / or to a light- moderate weight

~ Every 90" x 5 sets

5 reps of that weight

2. Strict Press from rack:

~ Emom 5'

3 reps, climbing weight - ( not max! only a moderate )

For max reps / meter:

EMOM 5' - 40" ON / 20" OFF

Double DB / KB stoh @ moderate weight
Hollow rock
Sumo DL high pull @ empty BB / light KB
Double DB / KB hang clean @ moderate weight
Shuttle run (10m segment )

* 2' rest

* x 2 total sets (12 minutes)

Rear delt reverse fly - 4 x12 @ plate / DB - light weight

HOMEBODY 86. NAP

A: 3 rds

4/4 Crab and Reach

12 Dead Bug

2/2 TGU

10 Air Squat

B: EMOM 16’

14 R. Swing

14 Hollow Rock

14 Biceps Curl

14 Burpee

C: 4 rds

12 Crunches + 12 Reverse crunches

40” Plank

14 Reverse fly

*1' rest btw. sets

2021.02.11. - csütörtök

CROSS

SMR + General warm-up + Mobility

Emom 6'

15 jumping jack + 10 air squat + 5 down-ups

* All in the same minute

Amrap 16'

1' double-unders ( or practice) / single-unders / jumping jack
10 kipping Pull-up/ banded pull-up / 15 ring row
15 Hollow rock
10 Plate Thruster @ women: 5-10kg / men: 10-15kg
20m Plate OH carry @ same weight as thruster

4 sets, for quality! , 60" rest btw.

10/10 Staggered stance row
10/10 Seated Z-press

As fast as possible: - no weight!

50 Straight leg sit-ups ( https://www.youtube.com/watch?v=v8m7zW1pzZ8 )

50 Tuck-ups

HOMEBODY 85. NAP

A: 6’ Amrap

20 Butt kick

12 Plank Jack

10/10 Side Plank Hip Thrust

10 Mountain Jumper

B: 10’ OTM

Odd: 10/10 Single Arm Row

Even: 16 Seesaw press

C: 10’ Amrap

12 Alt. Alternating Single Arm Kettlebell Snatch

14 Squat Jump

10 Push up

D: 3 rds

30” Superman hold

12 Hollow Ups

1’ rest btw. sets

2021.02.10. - szerda

CROSS

SMR + General warm-up + Mobility

3 sets:

6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB
6/6 upright row w/ same KB ( high elbow)
6 Tempo Goblet squat ( 3" down, 3" hold, fast up)

B. Lifting - Clean

1 set @ empty BB, 5 reps of each:

~ Clean deadlift, clean high pull, muscle clean, power clean, front squat

Emom 8'

1 clean pull + 1 power clean + 1 front squat ( @ around 50-60% of your 1RM if you know / women: empty BB - max 35kg , men: empty BB - max 50kg)

EMOM ... until failure:

5 box jump-overs +

2-4-6-8 etc Russian swings @ moderate weight ( women: 8-12-16kg / men: 16-20-24kg )

* Start with 5 box jump-overs + 2 Russian swings

* Add +2 reps to the swing each minute

Gymnastic swimming - ( https://www.youtube.com/watch?v=iNloKEgw4mU )

2 sets , 30" of each movement (unbroken! try not to touch the ground with your arms)

1' rest between sets.

HOMEBODY 84. NAP

A: Smr + gymn 10’

B: Superset 3 rds

8/8 Supinated t-raise in bird-dog position @hold 2” on top

8/8 1 Legged rdl @no weight! Quality!

* 1’ rest

C: Superset 3 rds

5/5 1 Legged negative box squat @ground touch w heel

5/5 Filly presses

* 1’ rest

D: Amrap 12’

-8 Sdhp

-8 Burpees

-8 Alt. pistols

-8 V-ups

E: Accessory

3x10 towel to neck

2021.02.09. - kedd

CROSS

SMR + General warm-up + Mobility

3 sets:

5/5 windmill @ easy KB
10m/10m bottom-up KB carry
10 jumping squats - focus on speed!

B. Lifting - Snatch

1 set @ empty BB, 5 reps of each:

~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power snatch

Emom 8'

1 snatch pull + 1 power snatch @ (around 50% of your 1RM if you know it) / women: empty BB - max 25kg / men: empty BB - max 40kg

C. 3 rounds for time of:

15 kipping HSPU / Pike push-up / Push-up
20 alt DB hang snatch @ moderate weight
25 Sit-ups
30 lateral hops over DB

D. 2 sets: no rest!

20m OH carry / 20m Front rack carry / 20m side carry @ each arm - change arm after 45meter

* with 1 heavy KB

HOMEBODY 83. NAP

A: 6’ Amrap

12 Cross jack

25” Plank

20 Mountain Climber

8 Kang Squat

B: 4 rds

12 Tempo Goblet Squat (3-1-1)

14/14 Single leg High Plank Cross Knee to Elbow

12 Crush Grip Shoulder Press

10/10 Single leg Chair step up w. Single Arm Kettlebell Front Rack

C: 3 rds FT

10 Hollow Rock

5 R. Burpee

10/10 Push Press

16 Am. Swing

D: Stretching

2021.02.08. - hétfő

CROSS

SMR+ Warm-up + Mobility

3 sets:

10/10 Suitcase Deadlift @ light KB
10/10 alt. leg raises in plank position
10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE )

Lifting - Deadlift

A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique

B. Every 90" x 5 sets:

5 reps @ A's weight

2 x Amrap 5' / Rest 2' btw. Amraps

14 Alternating Devil presses @ single DB, moderate weight
30m walking lunges w/ DB in any position you like (OH, Front rack, Side carry etc...)

~ Max reps burpee over DB in remaining time

Score: Total number of burpees

3 sets , 60" rest btw.:

30" superman hold
10/10 single-leg RDL @ empty BB or single KB

Stretching

HOMEBODY 82. NAP

A: 6’ Amrap

- 12 Reverse snow angel

- 10 Crab n’ Reach

- 8/8 Dead bugs

- 8/8 Side plank hip lift

B: 8’ OTM

Odd: 10-12 Push ups

Even: 30” Handstand hold by wall

2’ rest

8’ OTM

Odd: 12 Roman deadlift

Even: 30” Wall squat hold

C: 15’ Amrap

- 30 Plank jacks

- 12 Alternating snatch@ bottle or weight

- 6 Inchworm

- 15 Air squats

- 20” Plank

2021.02.06. - szombat

SMR + General warm-up + Mobility

Amrap 6'

10m spider walk + 10m crab walk
10 kang squats @ PVC
10 (alternating arm) - plank position into push-up position
20 hops in place ( like in jump rope)

For time:

Buy-in: 25 Wall Balls @ 6/9kg

then,

10 rounds of:

14 Russian twist @ plate (5/10/15kg)
7 American KB swing (above head) @ moderate weight
20 DUs / 40 Single-unders

then,

Cash-out: 25 Wall Balls @ 6/9kg

4 sets:, 60" rest btw.

10 Bicep curl @ empty BB or KB (light/moderate)

10 Tricep extension @ empty BB or KB

Stretching!