Strong Body Blog

2023.07.17. - hétfő

Wu:

2 set:

1:00 Ski or Row (moderate)

7 Kip to Swing

7 Single Arm High Pull (each arm, moderate)

14 Alt. Leg V-Up

10 Prone Ts (no weight or very light plates)

10 Single Arm Press (each side, moderate)

10 Barbell Strict Press 65%

8 Barbell Strict Press 70%

6 Barbell Strict Press 75%

4 Barbell Strict Press 80%

2 Barbell Strict Press 85%

*10 Double Dumbbell Push Press after each set.

3rds

30 alt. db snatch 12,5-22.5/ 5-15kg

30 t2b/k2c/v-ups

Emom 8'

-10-15 barbell biceps

-15-20 banded triceps

Strech:

1/1 minute scorpion strech
2 Minutes frog position

2023.07.15. - szombat

1. Warm- up + 2 sets

* 6/6 Half kneeling KB strict presses

* 8/8 Dead- bugs @smr

* 12/12 Lateral monster steps

2. Back Squat / EMOM 7'

* 2 reps @heavy weight

3. For Time

*** 3 rds.

* 700m Row

* 35 V- ups

3 min rest

*** 7 rds.

* 3 Thrusters @60/40 42/25

* 3 BMU / Jumping BMU

4. Stretching

2023.07.14. - péntek

1. General Warm- up + 2 sets

* 5 Push up to downward dog

* 3/3 Turkish get- ups

* 10 db KB Russian swings

2. For Time 3 rounds / 2 min rest btw rds.

* 15 Kipping HSPU

* 21 db KB Snatches

* 14 Shoulder Taps in HSHold

* 21 db DB Hang Squat Cleans

* 9 Wall Walks

3. 4 sets

* 10 Alt. Renegade Rows https://youtu.be/OlpPaGyywyY

* 10 Unbroken Strict Pull- ups

4. Side Plank

* 3x 30/30"

2023.07.13. - csütörtök

1. SMR + General Warm- up + 3 rds.

* 10m Bear Crawl

* 10 Bird- Dog

* 10m Spider Crawl

* 10 Dead- Bug

* 10 Cossack Squat

2. AMRAP 26'

* 10 Burpee Get Over @100/120

* 15 Butterfly Sit-up

* 200m Run

* 15 Russian Swing

3. 4 sets

* 12 Barbell Biceps Curls

* 12 Skull Crushers @db DB

2023.07.12. - szerda

1. Warm-up + EMOM 4'

* Odd: 1 min bike/row/ski (EASY!!)

* Even: 30" alt. samson lunges

2. 1 rds. @bb

* 3 clean high pull

* 3 tall squat clean

* 3 pause jerk, then

Find your daily heavy rep C&J in 10-12 min

* NO NPR !!!

3. Back Squat / EMOM 8'

* 1 @85% of 1RM

4. E2' for 8'

* 12/10 Cal Row

* 12 Deadlifts @102/70

5. 3 sets

* 5 Slam Ball

* 25"/25" Side Plank

2023.07.11. - kedd

1. SMR + 2x5 Prayer stretch + 2 sets

* 1'30" easy row

* 20 hollow rocks

* 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto

2. 4 sets / 1 min rest btw sets

* 8 db DB bench press @2xheavy

* 20" Support pos. hold on rings / on box

3. For Time 4 rds. / TC: 12'

* 24 Pull- ups

* 24 Wall balls

4. Rowing

* 120 cals @15 cal easy - 10 cals max effort

5. Acc. Work / 3 sets

* 10 Ring face pulls

2023.07.10. - hétfő

1. General Warm- up + 2 sets

* 5 Snatch High Pulls

* 5 Muscle Power Snatches

* 5 OHS

* 5 Squat Snatches

2. Squat Snatch

* EMOM 3'

3 TNG Snatches @65%

1 min rest

* EMOM 3'

2 TNG Snatches @70%

1 min rest

* EMOM 4'

1 Snatch @80%

3. AMRAP 12'

* 8 T2B

* 8 Alt. DB C&J @heavy DB

* 12/10 Cals Row

4. 3 sets

* 40" Plank

* 12/12 RDL @easy DB

2023.07.08. - szombat

1. Dynamic Warm-up + 2 sets

* 2' row or jogging

* 15m bear crawl

* 12 deadbug

2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB

* 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans

3. Metcon

* 3' max rep burpee box step overs

1' REST

* 3' d-ball or sand-bag shoulder overs

1' REST

* 3' power clean @barbell + easy weight

1' REST

* 3' d-ball or sand-bag shoulder overs

1' REST

* 3' max rep burpee box step overs

4. Core Strength in 4 min

2023.07.07. - péntek

1. General Warm-up + 2 sets

* 5/5 Worlds Greatest Stretch

* 5 Snatch High Pull

* 5 Tall Snatch

* 5/5 Hip Thrust

2. Find your daily heavy rep Squat Snatch in 12 min

3. AMRAP 5'

* Max rep target burpee

4. Rowing 10'

* Every minutes, perform 15 seconds as fast as you can

5. 3 sets

* 10/10 rotation in plank pos.

* 30" plank

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