Strong Body Blog

2020.01.29. - szerda

Wu:gymn+hip mobility

A:3 rds light

3/3 turkish get up

3/3 one leg burpee+ one leg box jump

3/3 one arm kb snatch+ ohs

30 sec hspu hold+ shoulder taps

B:10 min power snatch climbing

5x5 last set last week weight

C: 2x8 snatch high pull last week+ 2,5-5%

D:For time

10 burpee pull up

30 ohs 30/20 kg (open20/15kg)

7 burpee c2b

20 hang snatch 45/30kg (open 30/20 kg)

4 burpee bar mu (open burpee band mu jump mu)

10 squat snatch 60/40 kg (open 40/30 kg)

E: bonus

3 rds

10 v-sit up

5/5 romanian bb deadlift climbing

2020.01.28. - kedd

Wu: gymn+ elbow mob

A:2 light rds
20 dead bug
15 frog bridge
10 barbell side back squat deep position
5 kang sq

B:E3min x5
-8 bsq +2,5 % previous week
-6-8 sctb + 1-5 kg

C: 3 rds
20 alt devil press
30 cal row
20 wall ball

D: Acc.
50 barbell biceps
50 barbell triceps

2020.01.27. - hétfő

Wu:gymn+ shoulder mob

A: 1 rd Light

30 jumping jack

30 box alt step

30 cal row

30 snow angel

30 barbell thruster

B:C&J

1x3 65%
1x3 70%

3x3 70%+

C: For time

16-12-8-4

Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35)

Burpee box jump over 60/50

D:4x

30 sec L pull hold + 5 sttb

E:streching

2020.01.25. - szombat

Wu: gymn+ games

A: AMRAP 40'

50=25/25 one leg double under (open simple)

40 cal cardio machine

30 alternating dumbell snatch 22,5/15kg

20 pull up

10 back squat 40/25 climbing every rds

5 strict toes to bar

B: streching

2020.01.24. - péntek

Wu: gymn+shoulder mobility

A: easy cardioburpee park

2:30 skierg

5 burpee

2:30 row

5 burpee

2:30 aab

5 burpee

B:BB wu

5x3 Push Jerk climbing heavy

C: For time

30 push jerk 40/25 (open 30/20)

15 pull up

20 push jerk 50/35 ( open 40/25)

10 c2b

10 push jerk 60/15 (open50/30)

5 Bar muscle up (open jump/band bmu)

D:3 rds

20 abwhell

10/10 windmill with wb 9/6

20 band good morning

2020.01.23. - csütörtök

Wu:gymn+ ankle mobility

A: 3 rds /light/

3 wall climb

6 strict chin pull up

9 kb sdhp

12 cal row

B: 4 rds

10 barbell row climbing heavy /focus technic/

20 russian swing climbing heavy /focus technic/

Rest 90-120 sec

C: For time

5 rds

20 push up

20 m walking lunges oh 20/10 plate

20 sit up

D: streching

2020.01.22. - szerda

Wu:Gymn + elbow mobility

A: 2 rds

4/4 turkish get up /light kb/

6/6 one leg burpee

8/8 one arm sit up

10/10 kb one arm snatch

B:10min

Power snatch climbing heavy 5x4

C: "B" last weight 3x7 snatch high pull

D: For time

100-80-60-40-20 Duoble under (open 1,5x simple)

10-8-6-4-2 burpee toes to bar (open knee to elbow)

E: strech

2020.01.21. - kedd

Wu: Gymn + hip mobility

A: 3 rds

10/10 kb halo

10 half kneeling double kb press (light kb)

10/10 dead bug

10 goblet squat (light kb)

B: Every 3min x 5

- 8 back squat climbing heavy

- 8 strict c2b / pull up/ ring pull

C:Complete the following workout for time:

- 100 wall balls 9/6kg /open 75 wall ball/

in every 2 minute complete:
- 9 deadlift 80kg / 50kg /open 5-7 deadlift/ 60/35kg
- 9 burpee box jump overs /open 5-7 burpee bjo/

You start with the deadlifts and burpee box overs.
Your score is the time when you finish the 100 wall ball shots

D: Tabata

side plank position, knee pull to elbow

left/right

E:strech

2020.01.20. - hétfő

Wu: Gymn+Shoulder mobility

A:Amrap 5'

1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side

2-2-2-2-2-2...3,3,3,3....

B: Amrap 20'

Every rds btw 300 m row and 45 sec plank

10 Power clean and jerk 40%
8 = 50%
6= 55%
4= 60%
2= 65%

and max reps 70%

C:Acessory

3rds

12 ring dip

12 biceps barbell

12 barbell hip trust 40 kg

D: strech

2020.01.18. - szombat

1)Warm up games; hip + shoulder/wrist mob.; barbell warm up

2)Clean andj jerk 3x2, same weight

3)21-15-9 reps of

- T2B

- HR push up

3' rest, then 21-15-9 reps of

- pistol squat

- dumbbell alternating snatch@10/17.5 kg

21-15-9 reps of

- cal row

- GTOH@30/45 kg barbell