Strong Body Blog

2023.11.07. - kedd

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

A. With a continuously running clock complete the following:
- In 7’ find your 3RM Push press ( Open: practice - 3-5 reps)
- In 5’ find your 2RM Power jerk (Open: practice – 2-4 reps)
- In 3’ find your 1RM Split jerk (Open: practice – 1-2 reps)

B.E90" – 9 min
- 8 Bench row (Open: medium weight)
- 40 DU + 12 T2B (Open: 60 Single + 10-12 K2E or knee raise)

C. Metcon
AMRAP 7' Ladder
2-2,4-4,6-6,.....
Deadlift 80/50kg (Open: 60/40)
Lateral Burpee

Rest 3 min

AMRAP 7' Ladder
2-2,4-4,6-6,....
Hang power clean 50/35kg (Open: 40/30)
HSPU (Open: Box HSPU or Z-press)

2023.11.06. - hétfő

WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat

A.Squat snatch: Find your daily heavy double in 10 min
Then:
2 x 2 @90% of daily heavy double
2 x 3@80%

B.Emom 7’

5 BSQ 65-70%

C.Metcon
AMRAP 12’
15Thruster 50/35 (Open: 35/25)
12 HSPU (Open: Box HSPU or Z-press or Box pushup )
9 C2B pullups (Open: pullups, jump, box, band)
6 Squat snatch 50/35 (Open: squat or power 35/25)

D: 3 rds

16 alt. Du Dumbell biceps

16 alt. Du dumbell triceps

2023.11.04. - szombat

WU:Gymn + Mob

3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups

A: Emom 10’

- 16-20 alt. du kb Z press

- 12-16 alt. Pistol Rx:+ weight

B: Pertner workout

100 cal row

8 rds

20 du kb swing

10 du kb lunges

60 cal row

8 rds

16 alt kb hang clean & jerk

16 alt v ups

20 cal row

8 rds

12 du kb snatch

12 burpee

Streching

2023.11.04. - szombat

WU:Gymn + Mob

3 rounds:
- 20 Banded GM
- 5 Scapula pull ups + 5 Ring row
- 10 Down-ups

A: Emom 10’

- 16-20 alt. du kb Z press

- 12-16 alt. Pistol Rx:+ weight

B: Pertner workout

100 cal row

8 rds

20 du kb swing

10 du kb lunges

60 cal row

8 rds

16 alt kb hang clean & jerk

16 alt v ups

20 cal row

8 rds

12 du kb snatch

12 burpee

Streching

2023.11.03. - péntek

Warm up: gymn + mobility

A: 3 light rds
15 good morning w. band
10/10 windmill+press 5/10kg plate
15 barbell glute bridges

B: OTM 16'
- 10 deadlift Rx: 100/60kg Open: 80/40kg
- 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell
- 10 barbell row RX: 70/50 kg Open: 50/35kg
- 8 front squat Rx: 50-80kg/35-60kg Open:40-60/25-40kg

C:For time
25 box jump over 60/50cm
1000m row
25 burpee box jump over 60 /50cm

D: Streching

2023.11.02. - csütörtök

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: Metcon

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

2023.11.01. - szerda

Wu: gym+ mobility

3rds

50 jumping jack

25 good morning w. Band

50 mountain climbers

25 gtoh plate 10/5

A: 5x10 BSQ

B: SB Hallowod

10 burpees

10 bench press medium weight: bb-heavy du kb-db

31 russian swing 24-32/20-24 kg

10 burpees

10 bench press

31 box jump

10 burpees

10 bench press

31 wall ball 9/6

10 burpee

10 bench press

31 pull up

10 burpee

10 bench press

31 push press

10 burpees

10 bench press

31 alt dumbell snatch 16-22,5/7,5-15 kg

1031m row & run

C: Streching

2023.10.31. - 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:Metcon

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

2023.10.30. - 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
30 du Open: 50 simple

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

2023.10.28. - szombat

Warm up: SMR+ gymnastics

A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up...

B)Metcon

For time:
- 400 m run/ 500 row
- 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight)
- 400 m run/500 row
- 20 Back squat @ 90/60 kg (Open: 69/ 35 kg)
- 400 m run/ 500 m row
- 20 Power Clean@ 80/50 kg (Open: 50/30 kg)
- 400 m run / 500 m row
- 20 STOH @ 60/ 40 kg (Open: 40/25 kg)
- 400 m run / 500 m row
- 20 Power Snatch @ 50/35 kg (Open: 30/ 20 kg)

C) Streching