Strong Body Blog

2023.04.08. - szombat

A: activation - 2 sets

1' cardio

5 walkout

5/5 hip flow

12 alt toe touch

12 deadbug

B: 5' AMRAP

5 push up

10 gorilla row (R+L=1) @mod

15 air squat

C: 5 x 5' hard work (2 mins rest between rds)

21-15-9

am swing

hrpu

remaining time: max cal cardio

15-12-9

wallball

T2B

remaining time: max distance walking lunges

21-15-9

push press

kettlebell jump squat

remaining time: max distance tiger crawl

15-12-9

dual kb thruster

lat burpee over kb

remaining time: plank

21-15-9

kb deadlift high pull

alt db snatch

remaining time: max distance front rack carry

D: 40-30-20-10

butterfly sit up

kb russian twist

2023.04.07. - péntek

A: activation - 2 sets

10 childpose Y raise

30 sec cardio @mod

5/5 SL RDL hold (5" hold each reps)

15 sec cardio @hard

B: practice - 6 mins

6-weeks-goal session

C: 3 sets

4 snatch grip RDL @31X1 @75-80%

4 wtd double box dips @31X1

90-120" rest between rds

D: for time - TC: 15'

10-9-8-7-6-5-4-3-2-1

strict pull up

1-2-3-4-5-6-7-8-9-10

hspu

E: 5 mins finisher

50 T2B

remaining time: max distance run / max cal row

2023.04.06. - csütörtök

A: activation - 2 sets

1' cardio

10 plank to dolphin pose

10 low switch cossack squat

+2 sets

10/10 db external rotation @mod

https://www.youtube.com/watch?v=t5Ft8OMG_D8/

10/10 feet elevated side plank hip thrust

B: clean complex - 6 sets

1 hang power clean + 2 hang squat clean + 1 squat clean @80%

90" rest between rds

C: 2 sets

6/6 back rack split squat @your last week performance +10%

max bw strict pull up

90-120" rest

D: 12' AMRAP

2 rope climb

8 alt pistol squat

14 wallball

200 m run

2023.04.05. - szerda

A: activation - 2 sets

1' cardio

10/10 dynamic adductor stretch

10 cossack squat

B: 3 sets

15" row sprint

15/15 m SA front rack carry @heavy

15/15" SA SL plank on kettlebell

https://www.youtube.com/watch?v=3Pj_PzKCZN8/

C: Deadlift - 12' AMRAP

find your new 3RM

(build up to your heaviest 3 tng reps in 12 mins)

D: E3' x 7

12 alt devil press

14 SA db thruster (7/arm)

20/17 cal row

E: stretching

pigeon

bretzel

half kneeling hip flexor stretch

2023.04.04. - kedd

A: activation - 2 sets

1' cardio

8 scap push up to downdog

10/10 side plank hip thrust

12 cuban press @light

https://www.youtube.com/watch?v=XpcOM9Np9LQ/

+ 2 sets

10 push up

20 banded face pull

B: Power Clean & Jerk

5 x 3 reps - no tng

70-70-75-75-80%

90" rest between rds

C: Strict press

3 x 8

last set: build up to your heaviest 8 unbroken reps ever

90" rest between rds

D: 15' AMRAP

4-8 strict pull up

10 T2B

12 dual kb push jerk

250/200 m row

2023.04.03. - hétfő

A: activation - 2 sets

10 shinbox switch

5/5 shinbox heel touch

5/5 SL RDL @31X1

1' cardio

+ 2 sets

8 hamstring curl on rower

8/8 knee over toes split squat @12,5/8 kg

https://www.youtube.com/watch?v=UP2OKJbx1us/

B: snatch complex - EMOM 12'

1-6' 2 slow pull power snatch

7-12' 2 power snatch

C: 1+1/4 front squat

4 x 4

last round: 1 rep from failure

D: 5 rounds for time - TC: 12'

3 deadlift @70/45 kg

5 power clean @70/45 kg

7 bar facing burpee

9 box jump

30 du / 60 su

E: stretching

middle split

pancake

pigeon

2023.04.02. - vasárnap

A: activation - 2 sets

8 walkout + push up

8 scap push up to downdog

8/8 world greatest stretch

8 hip flow

B: EMOM 9'

12/10 cal cardio

5-8 burpee pull up

30" max du / su

C: for time

150 SA kb floor press (75/arm) @16/8 kg

130 sit up

110 bw walking lunges

90 sec plank

70 wallball

50 am swing @20/12 kg

30 pull up

10 wallwalk

every break = 2 burpee

D: 2-3 sets

20 banded face pull

20 db hammer curl

2023.03.31. - péntek

A: activation - 2 sets

5/5 shinbox thoracic rotation

5/5 shinbox good morning

5 glute bridge V-walkout

50 su

B: practice - 8 mins

6-weeks-goal session

C: 3 sets

300/250 m row

16 hamstring march @mod

12 dual kb floor press @mod

D: EMOM 10'

odd: 5 snatch grip RDL @70%

even: 3-5 double box weighted dips @10-15% of bw

https://www.youtube.com/watch?v=CVaxoIOH160/

E: "Rosa" - 5 rds for time

10 hspu

400 m run / row

F: 2-3 sets

12 alt db front raise

12 bb good morning @35/25 kg

2023.03.30. - csütörtök

A: activation - 2 sets

1' cardio

10 middle split knee bends

10 sumo squat

10 bw good morning

B: 2 sets

15/15 side plank hip thrust

10/10 side lying powell raise

https://www.youtube.com/watch?v=7qkZ-bQA-ek/

C: Clean complex - 5 sets

1 slow pull power clean + 1 power clean + 2 hang sq clean below knee

60-90" rest

D: 3 sets

5/5 back rack split squat 70/45 kg

3-5 bw strict pull up

E: 4 rds for time

buy in: 800/650 m row / run

50 du /100 su

20 suitcase walking lunges @2x17,5/12,5 kg

4-6 bmu / 6+6 pull up+push up

cash out: 800/650 m row / run

2023.03.29. - szerda

A: activation - 2 sets

1' cardio

10 banded rev nordic curl

20/20" split squat pulse

B: 3 sets

15" row @max effort

15/15 m SA farmer carry @heavy

15 feet elevated hip thrust

C: Deadlift

2 warm up sets, then:

8 reps 70%

6 reps 75%

4 reps @80%

2x2 reps @90%

90" rest between rounds

D: for time - TC: 18'

35 russian swing @24/16 kg

30 kettlebell hang snatch @20/12 kg

25 kettlebell jump squat @16/8 kg

20 cal cardio

15 pull up

10 burpee pull up

15 pull up

20 cal cardio

25 kettlebell jump squat

30 kettlebell hang snatch

35 russian swing

E: 4 sets

20" superman hold

20" hollow hold

20" rest