Strong Body Blog

2019.08.03. - szombat

Wu: Smr + gymn + shoulder & hip mobility

A:2 rds
20 m one leg walking romanian kb dl
20 lateral box step overs
40 mountain climbers
40 jumping jack

B: For time
“Apatokbucsuziktoletek”
1000m run
100 du
50 burpee box jump overs 60/50cm
40 Am swing 24/16 open 20/12
30 jumping squat
20 hrpu
10 bar mu open c2b or pull up
20 shspu open kipping
30 one arm ohs 24/16 open 20/12 or goblet squat
40 alt. dead kb snatch
50 burpee box jump (not overs!!)
100du
1000m row

THEN FULL STRETCHING!!!

2019.08.02. - péntek

Wu:Gymn + thoracic & shoulder mobility

A:3 rds
5/5split squat bb thruster
5/5 cossuack squat w easy kb
10/10alt. Deadlift high pull+ press easy dumbell
20 band hip thrust

B:Otm 10’
- 5 bench press (+2,5 ; 5%)
- 16 alt pistol

C:For time
15-12-9-6-3 Thruster
6-9-12-15-18 Cal row

Rx: 40/20 - 50/30 - 60/40 - 70/45 - 80/50 kg
Open: 30/15 - 40/25 - 50/30 - 55/35 - 60/40 kg

D:3 rds
15 barbell ghd extension
20 alt V ups
3/3 turkish get up 24/16 open 20/12

2019.08.01. - csütörtök

Wu: Gymn + shoulder & wrist mobility

A: 2 rds
1min work 15 sec rest and change
- skierg
- lateral box step over
- wall climb
- bench T-spine mobilization (pvc)

B: Otm 8’
- 3 shoulder press (+5% last week)
- 7-8 bar muscle up open: c2b + ring dip or pull up + push up

C: 5set (unbroken komplex)
1 power clean + 1 push press + 1 push jerk + 1 split jerk (+5% last week) climb

D: Amrap 10’

“Double Kettlebell DT”
buy in:
10 body bluster: 1 burpee+1 pull up + 1 k2e
Then
5 rds
12 deadlift
9 hang power clean
6 push jerk
then
Amrap cal row

Rx:24/16
Open:20/16

E:3rds
8 pendlay row chose weight
8/8 sand bag bulgarian split squat 50/30 open : 40/25
16 ab wheel

2019.07.31. - szerda

Wu: Gymn + hamstring & ankle mobility

A: 5 min agility ladder exercise
2 rds
20 alt one leg hip thrust
15med ball squat clean
10 cat camel
5 get up jhonnie

B:6 set
2 squat clean+3 squat (climb heavy)

C: For time
Rx: 3000m
Open: 2400m

D:3rds
10strict chin pull up
10 ring triceps
10 knee to elbow & toes to bar

stretching

2019.07.30. - kedd

Wu: Gymn + wrist & elbow mobility

A:3 rds
10 scapula push up to downdog
10 face pull Y press with easy band
10 frog jump
10 shoulder taps hs hold position

B: 8min
open hswlk practice
rx:4 rds obstacle hswlk ( last 4 week )

C: Otm 30’
- 8-10 burpee box facing jump 60/50 cm
- 10 front rack lunges 80/50 open 60/40 50/30
- 8-10 c2b open pull up
- 10 thruster du kbs 24/16 open 20/12
- 1-2 legless or rope climb

D: 3 rds
10 hollow rock 10/5 kg plate
20 banded hip thrust
1 min side rotations plank

2019.07.29. - hétfő

Wu: Gymn + hip & shoulder mobility

A: 3 rds
15 m monster walk
10 alt. scorpio
5mu sn + 5 ohs + 5 power sn + 5 squat sn

B: 5 min Find your 1 RM power snatch (open:climb heavy)
then
5min find your 1 RM squat snatch (open climb heavy)

C:BSQ
50%3
60%3
70%2
80%1
85%1
90%1
95%1
100%+1
then
Find 5RM BSQ

D:For time
30 box jump
60 hang snatch 35/25. Kg
30 box jump

every 90 sec 7 ttb, open k2e

Stretching!!

2019.07.27. - szombat

Wu: Smr + Gymn + mobility

A: Teams of 3
1 station: 600m sled pull
2 station: 60 tire flip
3 station: 600 m sled push
4 station: rest

B:Nemcsakahuszévesekéavilag
5 rds
500m run / row
20 wall ball
15 russian swing
40 ?

?=
1 rd: 40 push up
2 rds: 40 air squat
3 rds: 40 pull up
4 rds: 40 m walking lunges
5 rds: 40 burpee

C: Big stretching

2019.07.26. - péntek

Wu: Gymn + shaolin + thoracic mobility

A: 3 rds
20 m walking stiff leg deadlift [easy kb or dumbell]
10 hindu push up
5/5 one leg burpee box jump 40/50cm

B: E2mom x 5

- 8 alternating pistol w. Kb 8/12 kg
- 3-5 bench press {+5 % last week}

C: On the 7min x 3
5 box jump 120/100 cm
10 deadlift { last week sumo deadlift weight 1rd:-5-10%; 2rds 0%; 3 rds: + 5%}
400m run / row
10/10m dumbell ohs walking lunges right/ left arm
5 strict deficit hspu; open strict or kipping hspu

D: Tabata alternating supertstar plank

2019.07.25. - csütörtök

Wu: Gymn + shoulder & elbow mobility w. band

A: 3 rds
every 30 sec work 15 sec rest and change
- parallette L-sit hold open:knee hold
- skierg [avg:2:00/2:10]
- bird dog
- assault bike [70 rpm] {22-25 km/h}
- shoulder taps on the hs hold position

B: Otm 8’
2-4 shoulder press [+5% last week]
2-4 burpee muscle up, open burpee pull up

C: 5set
1 push press + 3 push jerk + 2 split jerk [+5 % last week]

D:For time
30 Burpee C&J double kb or dumbell 24/16 open20/12

E:Unbroken
75 abmat sit up
75 good morning w band

2019.07.24. - szerda

Wu: Gymn + hip & thoracic mobility

A: 3 rds
10 toes to squat
5 get up jhonnie
10 cat camel
5 burpee pull up
20 hip 90/90

B: E90 x 6
1 power clean + 1 squat clean + 2 front squat ( climbing heavy)

C: Run track or Rowing

9 min: 1500 m run [fast]
then
Every 30 sec 50 m sprint x 20 open x10-15

D:
3 rds
8 ring chin pull up
10 KBs row [heavy]
8/8 pallof press

E: Streching
2 min frog position
1/1 min half kneeling hip strech on the wall
1/1 min hamstring stretch on the steel