Strong Body Blog

2023.12.12. - kedd

Wu: gymn+ shaolin

A: 3 light rds
15 cat caw
8 get up jhonnie
15 kb tatters

B: E2mom10’
10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg

5/5 kb press half kneeling rx:24/16; open 20/12

C:Metcon

For time
10 ohs 60/40 open 40/25 basic: front sq w.du kb
15 ring dip
20 jump sq
25 hrpu
30 wall ball
25 hspu/pike push up
20 front sq
15 rx c2b open: pull up basic: ring row
10 snatch

D: ab party
75 sit up w med ball
75 russian twist w med ball
75 sit up w med ball
75 russian twist w med ball

2023.12.11. - hétfő

Wu: gymn+ Mobility

A: 4 light rds
50 du/ 75 simple
20 shoulder taps hspu position
50m double plate carry pinch grip choose weight

B: 15 min Handstand walk practice and progression

C: Metcon

Every 90 sec x 10
5sumo dl high pull 30/20-25 kg
7 push press
9 power snatch
max distence inga run 10m
btw sets 30 sec rest

D:Acc

4 rds

15 barbell good morning

max reps barbell biceps

E:streching

2023.12.09. - szombat

wu: gymn+ mobility

A: 2 light rds
30 sec tiger hold
30 m bear walk
30 skeater jump
30 sec bridge hold

B: E2mom 12’
- 10/10 one arm kb romanian dl + 5/5 one arm ohs

C: Metcon: double dumbell party

team of 3

For time
90 devils press
90 cal skierg/row
90 double dumbell hang c&j

90 cal aab/ row

90 thrusters

90 cal row

90 oh lunges

90 syncro sit up

D: streching

2023.12.08. - péntek

Wu: gymn+ shoulder and elbow mobility
A: 3 light rds
- 20 plank to push up
- 20 dead bug
- 20 bird dog
- 5 mu cl + 5 hang power cl+ 5 power jerk

B: 10 min
every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1 rm c&j)

C: For time
2 rds:
2 rds BackSQDT (15 back squat, 12 dl, 9 hpcl, 6 stoh) 70/50 kg open 50/35, scaled30/25
1 rd mary ( 5 hspu,10 alt pistol, 15 pull up)

D: streching

2023.12.07. - csütörtök

WU: gymn+ Shoulder and wirst mobility

EMOM 9’
-50 du open 80 simple
-10 hand climb+5 snow angel
-12 cossack squat

A: EMOM 10'
Rx: 1-2 legless rope climb
Open: 1-2 rope climp
Scaled: rope climb practice

B: EMOM 24’
- 14 du kb front rack lunges
- 15/12 cal row
- 45 sec supermen hold
- 15 box jump
- 10-15 pull up
- 30 sec hollow rock

C: 5-10min
Streching and SMR roll

2023.12.07. - csütörtök

Wu: gymn+ shoulder and elbow mobility
A: 3 light rds
- 20 plank to push up
- 20 dead bug
- 20 bird dog
- 5 mu cl + 5 hang power cl+ 5 power jerk

B: 10 min
every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1 rm c&j)

C: For time
2 rds:
2 rds DT (12 dl, 9 hpcl, 6 stoh) 70/50 kg open 50/35, scaled30/25
1 rd mary ( 5 hspu,10 alt pistol, 15 pull up)

D: streching

2023.12.06. - szerda

Warm up: gymn+shoulder and hip mobility

A: light 3rds
- 8 atomic sit up light plate
- 8 bb good morning
- 8/8 one kb sumo dl high pull light
- 8 bb sq snatch

B: Clean complex (climbing rx:heavy, open,focus on technik)
8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean

C:Power:
every 3minx5=15min
- 8 front sq 65 %
- 12 chin pull up

D:Metcon
Buy in:
20/15 hspu Scaled: 5 wall climb
then
2rds
20wb 9/6
10 ttb/kte
20 hrpu
10ttb/kte
Out:20/15 hspu Scaled: 5wall climb

2023.12.05. - kedd

Gymn + wu

3 rds
10 90/90 hip
12 scapula wall slides
6 bb tempo ohs 333
10 bb good morning

A: Snatch

work up in 9 mins
1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch

B: 4 sets
1 snatch high pull + 2 low hang snatch high pull @110-120% of max A

C: Metcon

5 rounds of
21 hang power cleans
15 ohs
9 facing burpees
30" rest walk
@ empty bb

D:Acc

5*10 windshield wipers + 8 oh sit up

Empty bb

2023.12.04. - hétfő

A. Warm-up:

100 Single-unders
5 Inchworm
15 Air squat
30/30s. Side plank

x 3 rounds

B. Tempo Strict press x 5 reps

Rest 30-60s between sets
x 5 sets

*Tempo: 3333

You can choose workout:

C: Metcon

Amrap 20’

2 Ring MU / bar mu/ open 6 kipping c2b
4 Strict HSPU / open kipping/ basic pike push up
8 Am. Swing @ 16-24/20-32kg

D:Acc

3-4 rds
15 ring row
15 ring push up

No rest

2023.12.01. - péntek

Warm up: gymn + shaolin

A:OTM 12’
Odd: Double KB floor bench press x 10-15
Even: Strict pull up x 5-10
* Rx: + weighted Open: with band

B: Fran TC: 10’
21-15-9 reps for time:
- thruster **
- kipping pull up open/basic: band/ring row x2
** Rx:30/40 kg, Open: 20/30 kg or plate

C)Wallball 75 reps for time
every minutes 3 burpee

DAcc:

Roman DL 3x10@barbell+ weight