Strong Body Blog

2023.03.08. - szerda

A: activation - 2 sets

10 inchworm

5/5 cossack squat

30" plank

1' cardio

+ 3 sets

30 m farmer carry @heavy

15 jump squat

30" hanging tuck L-sit

B: Split stance RDL

E90"x6 (3-3 sets per leg)

8 reps @30-40% of deadlift

you can increase the weight set by set

C: 1 set - TC: 20'

60 cal cardio

50 kb dead snatch @20/12 kg

40 goblet squat 20/12 kg

30 butterfly pull up/kipping pull up/ring row

20 burpee box jump

D: stretching

half kneeling hip flexor stretch

pigeon

elephant walk 15/15 reps (hold 3" each reps)

2023.03.07. - kedd

A: activation - 2 sets

8 walkout

8 scap push up to downdog

12 alt. toe touch

1' cardio

B: in medias res - 5 sets @80% effort

6 push up

6 jumping pull up

12/10 cal row

C: Power Clean&Jerk - 3 sets

8 reps - tng - @60/40 kg

60-90" rest

D: 3 sets

8 bent over row @55/35 kg

8/8 half kneeling shoulder press @20/10 kg

E: conditioning - 12' AMRAP @80% effort

20/16 cal row

6 strict pull up /banded pull up

6 strict ring dip /banded ring dip

2023.03.06. - hétfő

A: activation - 2 sets

10 shinbox switch

5/5 shinbox heel touch

5/5 single leg RDL with kb @31X1

1' cardio

B: 10' EMOM - Snatch Complex

1 snatch lift off + 1 segment power snatch + 1 hang power snatch

C: 2 sets

10 reps of 1+1/4 front squat @40%

D: conditioning - 12' AMRAP

6 hang power clean @60/40 kg

5 burpee box jump

40 du/60 su

E: stretching

1' pigeon/side

1' middle split

2023.03.03. - péntek

1. Warmup for 23.3

2. 23.3

3. 3 rds.

- 2 min bike/ ski/ jogging/ row

- 20 empty barbell OHS

- 20 vups

- 30" plank

2023.03.02. - csütörtök

1. Warm-up, then

4 sets:

- 5 strict pullups

- 10 pendlay rows

- 2 - 3 rope climbs

2. 4 x Amrap 3' / rest 1'30"

- 10 HSPU

- 9 Power Cleans @mod weight

- max reps burpee wall walks

3. 5x 2' work / 2' rest

- 30/25 cals row

- max shuttle runs in remaining time /7.5m segment/

4. 4 sets

- 12 pike pulls on the row

- 20" L-sit hold on parallette

- 1 min rest

2023.03.01. - szerda

1. 2 sets

- 10 barbell good mornings

- 16 deadbugs

- 10 cossack squats

- 20" hollow hold

2. Back Squat

- 1x 5 reps @60%

- 1x 5 reps @70%

- 1x 3 reps @80%

, then EMOM 3'

- 2 reps @85%

3. 3 rounds not for time - Slow, but continuous tempo !!

- 1300m row

- 10 D-ball burpees over wall @100/120cm https://youtube.com/shorts/SIqKNg6bAWc?feature=share

- 10 BMU / Jumping BMU

4. 3 sets

- 15 OH situps

- 15 Plate rows

2023.02.28. - kedd

1. EMOM 12' @easy tempo

Odd: 45" cardio

Even: 8 air squats + 1 wall climbs

2. Gymn. Cond. / 4 sets

- 10 Box HSPU

- 20 Cals Row

- 1' Rest

3. For Time 'DT' - 5 rounds TC:12'

@70/47kg

- 12 DL

- 9 Hang Cleans

- 6 STOH

4. 4 sets

- 12 Feet Elevated Glute Bridges https://youtu.be/GUhrqEoaiuQ

- 12 Prone Back Extensions https://youtu.be/BcAhz5b3YiQ

2023.02.27. - hétfő

1. Barbell Warm-up + Snatch Technical 5x3 No foot, no contact squat snatch @bb

2. EMOM 6'

- 1 Power Snatch + 1 Squat Snatch @75%

3. EMOM 6'

- 2+1 C&J @75%

4. 2 rounds / NO MAX REPS -- Moderate Tempo !

- 3' row

- 2' target burpee

- 3' ski / assault bike

- 2' T2B / T2Ring

- 2' full rest

5. 2 sets

- 20 double KB rows

- 1 min arch hold

2023.02.25. - szombat

1. EMOM 12'

Odd: 45" cardio

Even: 10 snow angels + 10 air squats

2. E3'x 5 / 1 min rest btw sets

- 500/400m row

- 10 burpee over row

- max distance famers carry @2xHEAVY !!! KB

3. 3-4 sets

- 15 weighted abmat situps

- 15 v-ups

- 15 tuck-ups

2023.02.23. - csütörtök

1. SMR and Mobility in 10 min

2. EMOM 30'

1. 45" Rowing

2. 12-15 WB

3. 45" Assault Bike

4. 10 Burpee Box Step Overs

5. 45" Ski-erg

3. Acc.Work / 4 sets

- 12 Supinated Grip Ring Rows

- 12 Skull Crushers

- 12 KB Pull-overs