Strong Body Blog

2023.11.27. - hétfő

Warm up with gymnastics +

2-3rds
50 jumping jack
10 bb snatch
10 hip thrust hold and kb pull overs
10 baby makers

1)Snatch komplex

1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing)

2)Front squat E2’
Heavy 3 reps x 5 rounds
(Open: 5x5 medium)

3)Metcon

4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **

* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU

4)Acc

1 round/ always 1’ work:30” rest
- hollow rock
- Thuck up
- strict sit up/plate
- atomic sit up

2023.11.26. - vasárnap

A. Warm-up:
5 Inchworm
10/10 Suitcase DL @ 12/16kg
5/5 Single-arm KB Thruster 12/16kg
60s. Plank
x 3 sets

B. Every 6’ x 5 rounds (30 min.)
15Wall ball @ 6/9kg
20 T2B
15 db thruster 16-25/7,5-15 kg
20 v ups
15 burpee

C. Core
20 Banded good morning
No rest!
60s. Superman hold
Rest 1’
x 3 rounds

D. Stretching

2023.11.24. - péntek

A. Warm-up:
60s. Shuttle run
15 Russian swing @ moderate weight
15 Goblet squat @ moderate weight
15 V-ups
x 3 rounds

B. Squat clean + Front squat - daily max!

C. Metcon

For time:

21-15-9
Pull-ups
Burpee box jump-overs @ 60/70cm !
Tc: 8’

D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight
Side plank x 30/30s.
Rest 60s.
x 3 rounds

2023.11.23. - csütörtök

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

A: Skill

3 rds

30 m handstand walk / basic bear walk 60 m
12-15 strict ttb

B:Barbell Lunges basic / du kb/dumbell

4-5 rds

10 reps

C: Metcon

3 rds

1000 m row

30 bench press 40-70/15-40 kg

Streching

2023.11.22. - szerda

WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 get up jhonnie
10 snow angel

A: Emom 15’

- 8-10 shoulder press

- 8-10 bench row

B: Metcon

3 rds

20 back squat

20 hang clean

20 push jerk

barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell

3 min rest

3 rds

15 cal row

15 burpee row

Acc: 3-4 rds

15 abwheel

60 sec hip thrust hold

2023.11.21. - kedd

A. Warm-up:
1p Hollow rock
10 Cluster with plate @ 15/10kg
10 Box jump @ 50/60cm No Tng!
30-40s. Dead hang on bar
x 2-3 rounds

B. Power clean + Push jerk + Tng squat clean + Split jerk
x 7 sets @ increasing weight

C. Clean pull x 5 reps @ 100% of B
x 3 sets

D. Half kneeling Arnold press x 6/6 reps
x 4 sets @ moderate weight

E. Syncro Kettlebell

3rds
12 sumo deadlift high pull
12 russian swing
12 alt lunges step
12 goblet squat

Then

Amrap 6’

Single-arm : KB clean + Strict press + Thruster 16/12 kg
*change arm after every complex!

2023.11.20. - hétfő

Warm-up:
10m Tiger walk - forward
10m Tiger walk - backward
10/10 Upright row @ easy DB or KB
10/10 Windmill @ easy DB or KB
15 Jumping squats
x 3 rounds

A. Squat snatch - heavy single open: power snatch
Then,
3 Rounds of:
3 Squat snatch @ 70% of A
2 Squat snatch @ 75%
1 Squat snatch @ 80%

Rest 2’ btw. rounds

B. Front squat
5x3 (warm-up sets)
3x3 (working sets - same weight, heavy)

C. “Partner workout” - I go , you go
4 Rounds of:
500m Row
100 Double-unders

*if you do it alone: work / rest 1:1

2023.11.18. - szombat

Warm up: Gymn+full body mobility

A: 3light rds
3/3 one leg get up jhonnie
6/6 one arm swing w. kb easy
9/9 push press w. db easy

B: For Time
Team of 2

4 rds

300m row partner plank hold

20 syncro sit up

4 rds

250 m row partner oh hold w kb

15 syncro one arm thruster 16-24/12-16 kg

4 rds

200 m row partner wall sit

10 syncro burpee

C: Partner workout

4 min max box jump A: work B: rest and change

D:Streching

2023.11.17. - péntek

A. Warm-up:
50/100 Du/Single-unders
10 get up jhonnie
25 Air squat
30 s plank to push up

x 3 rounds

B. Practice 8 min

(bar-ring mu, du, hswlk…)

C:Tempo Strict push-press

5x 5 reps

Rest 30-60s between sets

Tempo: 3333

You can choose workout:

D. Metcon:

Every 3’x 5 rounds=15 min

9 Burpee Roll over
18 Sumo DL high pull @ with KB
36 Air squat

*Burpee roll over: https://youtu.be/NcR2PjOeb3o

E: Superset

Only one dumbell

3 rds

15 biceps curls

15 triceps
No rest between sets

F:Stretching with Coach

2023.11.16. - csütörtök

A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold

x 3 rounds

B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets

C: Metcon:

3 rounds for time:

21 Push-ups
7 Deadliift @ 100/60kg or 60-80/30-45kg

Rest 2:00

3 rounds for time:
18 Push-ups
6 Deadlift @ 100/60kg or 80/45kg

Rest 2:00

3 rounds for time:
15 Push-ups
5 Deadlift @ 100/60kg or 80/45kg

D. Stretching with Coach