Strong Body Blog

2018.09.13. - csütörtök

WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press - light

A.
EMOM 15’
0 - 5 min:
Rx: 5 Power Clean & OH   @50% 1RM PC&J
Open: 5 Power Clean & OH - light weight
6 - 10 min:
Rx: 4 Power Clean & OH   @60% 1RM PC&J
Open:  4 Power Clean & OH - increase appr.10% the weight before
11 - 15 min:
Rx: 3 Power Clean & OH   @70% 1RM PC&J
Open: 4 Power Clean & OH - increase appr.10% the weight before

Rest 3’

B.
EMOM 15'
0 - 5 min: 10 Lateral burpee (Open: 8 Lateral burpee)
6 - 10 min: 15 Wall Ball (Open: 12-15 WB)
11 - 15 min: 10 C2B (Open: 8-10 Pullup or 10-12 Ring row)

C.
EMOM 5'
- 30-40” Plank
- 20-30” Rest

2018.09.12. - szerda

WU: 3-5’ gymnastic
3 slow round:
- 10 Slow pushup
- 20m bear walk
- 10 Russian swing - heavy

A.
3 rounds:
Rx: 15 reps Dimmel deadlift @~50% 1RM DL
Open: 12-15 reps Dimmel deadlift - light weight
Rest 90” btw sets
(The Dimmel Deadlift is essentially the top 2/3 of a regular conventional deadlift with a few key differences. Lift the bar off the floor like a normal deadlift using a double-overhand grip. Lower it to just below your knees ( feel a stretch in the hams and glutes) and raise it again. Start slower, then pick up speed with your reps)

B.
EMOM 20"
- 5 Power Snatch 50/30kg (Open: 5 Power Snatch 35/20kg)
- 10 Box-jump overs
- 10 STOH 50/30kg (Open: 35/20kg)
- 10 Front rack reverse lunge 50/30kg (Open: 35/20kg)
- 10 T2B (Open: 8-10 K2E or High knee to chest)

C.
4sets:
30”/30” One-handed KB hold 28-32/20-24kg (Open: 16/12)
30 Russian twist w/MB

2018.09.11. - kedd

WU: 5' gymnastic, then...
4 slow rounds:
- 8 Snow angel
- 4/4 Cossack squat
- 8 OHS with pipe

A.
E2’ - 5sets
RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70%
Open: Snatch High pull + 2 Squat snatch + 1 OHS practice with light/medium weight

B.
E90' - 4 alt. sets
Odd: 4 Back squat @80% 1RM (Open: 6 - 8 Back squat - medium weight)
Even: 2BMU + 4 C2B + 4 pullups (Open: 6c2b + 4pu or 8-10 pullups)

C.
AMRAP 12'
10 HSPU (Open: 20 Strict Push up)
40 DU (Open: 80 Singles)
20” Hollow Hold

2018.09.10. - hétfő

WU: 5' gymnastic, then....
3 slow rounds:
- 10 Medball squat clean
- 10 Thruster with MB
- 10 Sit up with MB
- 10 Ring row

A.
E90’ – 5 sets:
RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM
Open: 1 Power Clean + 2 Hang Power Clean - practice with a light/medium weight

B.
E90’ – 4 alt. sets
Odd: 3 Front squat @80-85% (Open 5-6 Fr.Sq. medium/heavy weight)
Even: 4 Strict T2B + 6 Kipping T2B (Open: Box HSPU or 4 Wall climb)

C.
AMRAP 12’
- Run 200m
- 7 pull-ups
- 7 burpee-box jumps

2018.09.08. - szombat

Wu:mobility and 10min games

A: For Time
100 cal row
75 thruster only bb
50 pull up
75 wb
100 burpee
B: 3-4rds
8/8 one leg bb romanian dl
30 sec L-sit paralette
12/12 one leg hip trust w. band
10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position

2018.09.07. - péntek

Wu: gymn+ shoulder and hip mobility
7'amrap
15 Hanging med ball hamstring curls 9/6 kg
20 russian twist w. med ball
15 med ball glute bridge
20=10/10 med ball halo
A:12 min Clean and Jerk Technik
Open: pvc, technik bar
Rx: only bar
B:8min
Find your 5 rm Touch and go clean and Jerk
C:For time
3rds
300m run
15 thruster Open: 30kg/25kg Rx: 40/30kg
5 burpee pull up
D:2rds
15/15 windmill w. plate
30/30 sec side hollow hold

2018.09.06. - csütörtök

Wu:gymn+mobility

5' amrap
30 jumping jack
30 skeater jump
30 mountain climbers
30 high knee run
A:12 min practice
Open: Hspu,hswlk, butterfly pull up, bar mu,
Rx: hspu, hswlk, bar mu, ring mu
B: OTM 25' = 5rds
1min: Open: 15/12 cal row, Rx: 18/15cal row
2min: Open: 1-2 rope climb, Rx: 1-2 leg less rope climb
3min: Open: 6-9 Burpee Box Jump, Rx: 10-12 Burpee box jump over
4min: Open: 10-15 K2e Rx: 15 T2b
5min: Open: 60-80 m inga run Rx: 80-100 m inga run: 10m out and back
C: Full Body Strech w. coach

2018.09.05. - szerda

warm up: gymn+ shoulder and hip mobility

A: 6'amrap
10 back to wall donkey kicks
10 shoulder taps in hand stand position Open: Pike position (BOX)
5 snatch balance rx: bb open: pvc
5 ohs w. pvc rx: bb, open: pvc
B:12 min
Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch
C:15 OTM
- 20 deficit(10-15cm) push up
- 10 front squat Rx: 60-70kg/40-50kg Open:40-50/25-35kg
- 50 du, open: 100 simple
D:For Time
50 Am swing heavy
50 pull up

2018.09.04. - kedd

warm up: gymn+ shoulder mobility

6'amrap:
20 plank to push up
20 dead bug
20 reverse dead bug
7 hindu push up
20 sec bridge hold

A: 12 min
Find your 10 RM shoulder press
B:15 OTM
- 5/5 rope pull up open: one arm ring row
- 12-15 barbell row ( rx: heavy, open:medium weight)
- 20 banded pull (rx: purple open: black or grey)
C:3rds
25 wb (rx: 12-15kg, open: 9/6kg)
75 du (open: 15o simple)
D: STRECH w. coach

2018.09.03. - hétfő

Warm up:
gymn + mobilty +
3rds
20 m monster walk
10 hip thrust w. band
10 banded squat
10 burpee

A:12 min: Find your 10RM Back Squat.... Start: 1rm 40-50%
B: 15min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn, hang sq sn)
C: For Time
50 OHS only bb
25 T2b, Open: K2e
50 box jump over 60/50cm
25 T2b, Open: K2e
D:3rds
15 good morning w. bb
45 sec superman
no rest between set