Strong Body Blog

2022.10.20. - csütörtök

Week 5: day 32

Wu: 3rds

40 sec work 20 sec rest

- kneeling backwards reach

- shoulder rolls

- mountain climber reach

A: 8 min practice

(du, pull up, hspu, hswlk,ring-bar mu)

B: Core power

E2mom

4 rds

6-8/side kb overhead press sit up

6-8/side fitt ball knee to elbow

6-8/side plank with band leg

C: Four minute partys

Amrap 4"

1-2-3-4-5....etc. bb squat clean 40-60/25-40

1-2-3-4-5...etc. bb power jerk

rest 2 min

Amrap 4"

1-2-3-4-5...etc front squat

1-2-3-4-5..etc push press

rest 2 min

Amrap 4"

1-2-3-4-5...etc. thruster

1-2-3-4-5...etc. lateral burpee

Streching!

2022.10.19. - szerda

Week 5: day 31

Wu: 3 rds

6/6 tempo single leg deadlift 311

6 hindu push up

12/12 windmill

A: 10 min practice

(du, kipping, butterfly pull up, hspu, hswlk, bar-ring mu)

B: Buli buli: E6mom x 5

400 m run or 500 m row

20 dumbell hang c&j 16-25 / 7,5-15

10 burpee box jump overs

5 bar-ring mu / 10 pull up + ring dip or push up x2

C: Back&Abs strenght

4 rds

15 good morning sit position

10-14 alt leg strict ttb

2022.10.18. - kedd

Week 5: day 30

Wu: 3 rds

10/10 plate halo

10-10 m monster walk with band

10 squat with band

5 bb muscle snatch

5 bb snatch drop

A: 8 min practice

rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu

B: Snatch

Emom 7

2 Power snatch (climbing heavy, rx squat snatch)

start 50%

C: Threesome

For Time:

10-9-8-7-6-5-4-3-2-1 strict Pull up, kipping (ring row x2)

10-20-30-40-50-60-70-80-90-100 du (simple x 1,5)

50-45-40-35-30-25-20-15-10-5 plate russian twist (no touch the floor)

D: Accessory

4 rds

8-12 heavy bb biceps curl

8-12 heavy bb triceps extension

Streching

2022.10.17. - hétfő

Week 5: day 29

Wu: 3 rds

1 min goblet squat hold

16 dead bug

16 bird dog

10 scapula push up

A: Tempo Back Squats

E2mom: 5x5 (3311,50-70%)

B: 3 min max meter Hswlk

( bear, tiger walk, or hswlk practice)

C: Tarkabab

5 rds

7 burpee pull up

7 hang clean 30-60/20-40 kg

8 oh alt lunges

8 stoh

D: 20-15-9

Sit up

hollow rock

V ups

streching

2022.10.15. - szombat

Week 4: day 26-27

Wu: full mobility

Games

A: Mucikás

Beköszönő:

100 du / 200 simple

50 burpee

Then

10 rds

3 atomic sit up heavy plate

6 alt kb cluster (médium weight)

12 weight sit up

then

Köszöntem:

100 du/ 200 simple

50 burpee

FULL STRECH!!

2022.10.14. - péntek

Week 4: day 26

Wu: 3 rds

10 pvc circle

10 90/90 hip

10 dead bug

10 bird dog

A: 8 min practice

(hswlk, pull up, muscle up, hspu)

B: Strict Shoulder Press Behind neck

E90: 4x12 climbing

C: Lifting Runers

10-8-6-4-2

Snatch (50-60-65-70-70+%)

Every rds 200 m run / 300 row

1 min rest

10-8-6-4-2

C&J (50-60-65-70-75+%)

Every rds 200 m run / 300 m row

D: Pukkasztó

3-4 rds

16-20 alt db bench press

16-20 alt db bench row

8-10 barbell bench press

8-10 barbell bench row

Streching

2022.10.13. - csütörtök

Week 4: day 25

Wu: 3 rds

1 min cardio

10 lateral box step overs

5 hindu push up

A: Split Jerk climbing

10 min focus on technik

B: Was ist

Every 8min x3

800 m run / 1000 m row

15 pull up / ring row x1.5

20 push up

25 jump air squat

30 alt V-ups

C: 30-20-10

barbell biceps

barbell triceps

no rest

STRECHING!

2022.10.12. - szerda

Week 4: day 24

Wu: 3 rds

4 reverse burpee

30 sec hip thrust hold

4 down up

30 sec wall sit hold

4 burpee pull up

A: Emom 3x 4=12min

- 6-10 barbell deadlift 40-80/ 20-60 kg

- 6-15 kipping hspu/pike push up

- 1-3 bar mu/ kipping pull up/ ring row x4

B: Eggs!

100 du/ 200 simple

30 alt db dead snatch 16-22,5/7,5-25 kg

100 du/200 simple

30 alt. db dead c&j

50 du/100simple

15 alt db hang snatch

50 du/100 simple

15 alt hang c&j

C: 3-4 rds

10-15 strict t2b

20-30 ghd extension

Streching!!

2022.10.11. - kedd

Week 4: day 23

Wu: 3 rds

15 front jumping jack

15 jumping jack

15 m bear walk

15 m lunges

A: Nyalllóka

4rds

12-16 gorilla row

8-12 tempo push up on kb 3311

36 mountain climbers

evry rds beetwen 60 sec rest

B: Égen

4 rds

250 m row

20 kb goblet squat 16-24/8-16kg

15 push press du kb 16-24/8-16 kg

10 t2b

5 wall climb

C: CCCmán dumbells pump

3-4rds

10-16 cross body curls

10-16 skull chrushers

10-16 hammer tension curl

10-16 triceps extension

Streching!!

2022.10.10. - hétfő

Week 4: day 22

Wu: 3 rds

10 pvc circle

8 behind back lift off

6/6 90/90 hip lean+ shoulder cars segmental swich

30 sec goblet squat hold w. Plate

A: 3 Power snatch

1-3 min: 50-55-60%
4-6min: 65-68-70%
7-9min: 72-75-75+

B: Deficit lunges

5x10 climbing

C: Dumbell yeahhh

3 rds

12 alt. Db C&J (16-22,5/7,5-15 kg)

10 alt db snatch

8 alt db thruster

6 alt devil press

4 front squat

2 alt cluster

D: 3 rds

8/8 one arm ohs sit up dumbell

24 dumbell good morning

24 one dumbell biceps