Strong Body Blog

2018.10.10. - szerda

Warm up: gymn+hamstring and shoulder mobility
A: 3 light rds
5 wall climb
10 squat rock
10-10 bulletproof shoulders
5 get up jhonnie

B: BB warm up Amrap5'
1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4
then
10 min Find your heavy complex
1 cluster + 1 thruster + 3 front squat

C: Every 4 min x5
200 m run
12-15 wb
Rx: 6-10 hspu Open: 10 pike push up
Rx: 3-5 bar mu Open: 5 C2B

D: 3 unbroken rds
30 sec left side plank
30 sec plank
30 sec right plank
30 sec back plank
30 sec rest btw sets

2018.10.09. - kedd

warm up: gym+shoulder mobility

A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel

B:Find your 3RM Push Jerk - 10min

C:Every 3min x6
10 pull up
20 jump air squat
10 burpee ttb
20 jump lunges

D:3rds
10/10 kb romanian deadlift
20 alt kb dead row
60 sec superman hold

2018.10.08. - hétfő

Warm up:
gymn + mobilty +
3rds
10m inch worm
10m crab walk (high hip)
10 wall squat

A: BB wu
Amrap 5'
( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press)

B: 10 min Find your heavy complex
2 snatch balance + 3ohs
Open: Focus on technik

C:3x5 high hang snatch pull
Rx: 80-90-100%
Open: max load 70%

D: Amrap 8'
6 power snatch RX: 50/35 Open: 40/25
20 du Open: 50 simple

Abs party:
20-16-12-8-4
V-ups
Sit up.... no rest UNBROKEN

2018.10.06. - szombat

Warm up: SMR+ gymnastics

A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up...
B)For time:
- 400 m run
- 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg)
- 400 m run
- 20 Back squat @ 90/60 kg (Open: 69/ 35 kg)
- 400 m run
- 20 Power Clean@ 80/50 kg (Open: 50/30 kg)
- 400 m run
- 20 STOH @ 60/ 40 kg (Open: 40/25 kg)
- 400 m run
- 20 Power Snatch @ 50/35 kg (Open: 30/ 20 kg)

2018.10.05. - péntek

Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat

A)Work up to heavy in 10 min:
- 1 Hang Power clean
- 1 tng Power Clean
- 1 Front squat
- 1 Push Jerk
- 1 Rack jerk

B) 3x 5’ AMRAP with 2’ rest

First: 20 Am swing, 10 pullup
Second: 10 Power snatch@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target

2018.10.04. - csütörtök

Warm up: gymn+ shaolin in 10 min

A) EMOM 9’
Min 1- paralett L-Sit hold x 30”
Min 2- Double Unders x 50 (Open:100 SU)
Min 3- Tiger crawl forth and back x7/7 m

B)AMRAP 20’ in team of 2:
* 1000 m row( one work,
one rest)
* 300 m run (together)
* 50 m Farmer carry @heavy KB(one work)
* 30 Double KB deadlift(one work)

C)Strict sit up (L-sit,
plate overhead) 4x 12

2018.10.03. - szerda

Warm up: 10 min gymn+ hip mobility+ running

A)Squat clean

5-6x 2 reps, climbing weights

90” rest btw sets

No tng

B )5 rounds for time

* 21 Am swing Rx: 28/20kg, Open: 20/12 kg

* 16 Box Jump overs

* 8 T2B (Open: 12 V-Sit up)

C)EMOM 12’

Min 1- Double KB front rack front squat x 10-12

Min 2- Single leg RDL/ 1 KB x 6/6 reps

Min 3- Superman hold x 30”

D)Hollow hold Accumulate 2’ total

2018.10.02. - kedd

Warm up: 3 sets:
- 15 dow up
- 6/6 KB clean@ light
- 30" plank

A) Bench press
4x3, same weight
90"-2' rest

B) Death by lateral burpee:
EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds

C)21-15-9 reps of:
- kipping pull up
- HR push up

2018.10.01. - hétfő

Warm up: 5’ AMRAP
* 30” easy run in the gym
* 10 m tiger crawl
* 20”/20” side plank
* 15 air squat

A) Back squat E2’ for 12’
3 reps, climbing

B)Strict press 4x3, same weight @~80 %

C)15’ AMRAP of
- 20 WallBall 6/9 kg
- 30 Abmat Sit up
- 50 DU/ 100 SU
- 15/20 cal row

D)Handstand hold by wall ~ tabata

2018.09.28. - péntek

A) gymn + amrap 6'
12 sh taps in push up pos
10 reverse lunges
8 down ups
6 sit ups

B) daily max split jerk from rack in 10 mins

C) AMRAP 12'
2 Push Presses @50/35
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
…
Up by (2’s) until finish

D) 5 sets
15 reverse crunches
15 straight body ceiling reaching crunches