Strong Body Blog

2023.07.06. - csütörtök

1. SMR + General Warm- up + 3 sets

* 10/10 1- arm DB press from full squat

* 8/8 Lateral Monster Walk

* 4/4 Bulgarian Split Squat

* 2 Pause /1"/ Back Squat /climbing weight/

2. Kipping HSPU / Am. Swing / EMOM 10' or 10 min HSPU Practice

* Odd: Max Kipping HSPU in 20"

* Even: 10 Am. Swing @easy weight 20/16

3. AMRAP 12' - moderate tempo

* 10 Thrusters @easy weight 20/30kg

* 8 Box Step Ups @easy DB

* 6 Burpee Knee Raises

* 4 Deadlifts @60%

4. 4 sets / 1 min rest between rest

* 5 Slam Ball + 15m Broad Jumps

5. Stretching

2023.07.05. - szerda

1. General warm- up + 2 sets

* 6 Samson Stretches

* 6 Muslce Cleans @bb

* 6 Thrusters @bb

* 6/6 Hip Thrusts @without weight

2. AMRAP 5'

* Max reps Hang Cluster @70/45

3. For Time

A. 5 rds.

* 25 Weighted Sit- ups

* 50 Double- unders

3' Rest

B. 3 rds.

* 16 Pistols

* 1'30" Max Distance Row

4. Cool Down and Stretch

* Recovery Cardio in 5-8 min

2023.07.04. - kedd

1. General wam- up + Prayer stretch + 2 rds.

* 4/4 1-leg Hip Thrusts

* 4 Muscle Snatches

* 4 Snatch Grip Strict Presses

* 4 Box Jumps @40/50

* 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight

2. For Time

* 15 Squat Snatches @70%

3. For Time 10 rounds

* 200m Run

* 1 Legless Rope Climb / Rope Climb

4. Acc. Work / 3 sets

* 10 Ring Rows

* 10 Lat. Pull- downs

* 10 Upright Rows @db DB

2023.07.03. - hétfő

1. General warm- up + T-spine extension + 2x5 Shoulder ext. + 2 rds.

* 6/6 RDL @easy KB

* 7/7m Lateral monster walks

* 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo

* 10 Barbell Z-presses

2. Front Squat / EMOM 6'

* 4 reps @75-80%

3. For Time 2 rounds

* 25 Deadlifts @70/50 or db heavy KB

* 25 Kipping HSPU / Pike Push- up

* 50 Wall balls

4. Accessory Work

* 3x12 C2 Hamstring Curls

2023.07.01. - szombat

1. Warm-up + 2 sets

* 6 scorpions

* 8 front squats @barbell

* 6 strict presses @bb

* 5 down- ups

2. EMOM 10'

- 6 T2B + max reps target burpee

3. E2' for 10'

* 5 floor presses @db

* 10/12 dips on box

4. 4 rounds for time

* 100 single- unders

* 20 walking lunges @1xDB

5. Accessory Work

* accumulate 3 min superman hold

2023.06.30. - péntek

1. Warm- up + 3 sets

* 8 Cals row

* 12 Dead bugs

* 20" Single- unders

2. AMRAP 12'

- 21 Pullups

- 42 DU's

- 21 Thrusters

- 18 C2B

- 36 DU's

- 18 Thrusters

- 15 BMU

- 30 DU's

- 15 Thrusters

3. For Time / Recovery Tempo

* 100-80-60-40 Meters run

* 20-15-10-5 Weighted Sit-ups

4. Banded Triceps Curl

* 100 reps

2023.06.29. - csütörtök

1. 2x

* 1 min Jogging

* 5/5 World Greatest Stretch

* 2/2 Scorpions

* 5/5 Cossack Squats

2. Skill - in 8-10 minutes

* choose your weakness

3. AMRAP 24'

* 300m Row

* 7 Burpee Box Overs @100/120cm

* 20/20m D-ball or Sandbag Carry on Shoulder

* 14 Reverse Lunges @sandbag or d-ball / bear hug

4. 3 sets

* 10 Reverse Hypers on ghd or bench

* 10 RDL @mod.weight db DB/KB or Barbell

* 5 Pendlay Rows @barbell+mod.weight

2023.06.28. - szerda

1. Warm-up + Hamstring Stretch + 2 sets

* 4/4 Hip thrusts

* 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU

* 4 Sots press

* 4 Box Jumps

2. Squat Snatch / EMOM 6'

* 3 TNG @climbing weight

Then 1 min rest and repeat EMOM 6' /reset the weight to the same starting weight/

3. METCON / 2x Amrap 4' / 2 min rest btw rds.

* 5 Power Snatch 70/45

* 200m Run or Row

* 20 Wall Balls 9/6

4. Accessory Work / 4 sets

* 3/3 Turkish Get up @easy.weight

2023.06.27. - kedd

1. General Warm- up + 2 sets

* 3/3 Worlds Greatest Stretch

* 3 Clean Pulls

* 3 Tall Power Cleans

* 3 Kneeling Jumps

2. Work up to heavy 3 position Power Clean (floor, low hang, high hang)

3. 5 rounds For Time

* 15 Unbroken Strict Pull- ups /banded/

* 12 Deadlifts @70/47

4. 4 rounds For Time / 90" rest btw rds.

* 8/8 Bulgarian Squats @heavy!!! DB

* 20/16 Cals Row

2023.06.26. - hétfő

1. SMR + General Warm- up + 2x5 Shoulder Extensions, Then 2 sets:

* 10 Hand release push- ups

* 8 Seated strict press @barbell

* 12/12 Lateral monster steps

2. HSPU / 1 min rest btw sets

* 1x Max rep strict HSPU

* 2x Max rep kipping HSPU

3. Front Squat/ E90" for 12'

* 3 paused front squat /pause 1"/ @70%

4. AMRAP 12'

* 12/10 Cals Row

* 12 DB Thrusters

* 12 Burpee Box Jump Overs

5. Accessory Work / 3X

* 10 DB Hip Thrusts @heavy

* 30"/30" Side Plank