Strong Body Blog

2022.09.21. - szerda

Week 1 : day 3

Wu: 3 rds

12 bird dog

10/10 kneeling cossack swing

8 wall squat

6 bb muscle clean

4 bb kang squat

A: Squat Clean

Find the biggest off the day in 7 min

3 reps touch&go squat clean

Start barbell, every step max load-

Beginner: 2,5-5 kg

Advenced: 5-10 kg

B: Back Squat

Every 90 sec x 4

8 reps 50-60%

C: Sprintsy : Every 3 min x 5

6-10 Hspu / pike / push up( rx: deficit)

10-12 cal cardio

14-18 american swing 16-24/8-16

D: 3 rds

12 dumbells floor press

12 dumbells bench row

choose weight

STRECHING!

2022.09.20. - kedd

Week 1: day 2

Wu: Gymn

3 rds

30 jumping jack

3 wall climb

6 shoulder taps

12 reverse lunge

A: Every 2 min x 6

6 barbell / double kettlebell push press (climbing)

3-6 weighted pull ups

B: Fehérjeeeee

For time:

Buy in: 50 wall ball

5 rds

6 double kettlebell cluster 16-20/8-12

12 burpee

6 c2b / pull up

Out: 50 wall ball

C: DirrDurr

4 rds

30 sec max cal cardio

30 sec rest

30 sec max bench plate row 5-25 kg

30 rest

30 sec hollow rock

30 rest

D: Streching

1/1 min pigeone pose

2min frog pose

2022.09.19. - hétfő

Week 1, Day 1

Wu: 2 rds

1 min cardio

10 alt samson lunges

5 narrow squats

5 muscle snatch

10 push press btn

Then

3 rds

10-20 m handstand walk / bear walk

50 du / 100 simple

10 alt coussack squat w. plate

A: Snatch:

7 rds

Every 90': 2 power + 1 squat climbing

max load 70-75%

B: Front Squat

Every 2 min x6 (start 60% every rds + 2,5-5 kg)

3 rep

C: Only bodyweight

30-20-10

Hand realase push up

ring row

jump Squat

v-ups

D: BiciStrici

3 rds

1 min only barbell biceps curl

1 min triceps w.band
(No rest beetwen rounds)

STRECHING!!!

2022.09.18. - vasárnap

WEEK 6 DAY 6,7

WU.: 2 RDS

5 KANG SQUAT

15 HIGH PULL

9M TIGER WALK

30" CARDIO

A.: 3X (R+L =1) 20"WORK - 10" REST

HANG SNATCH @RIGHT

OVERHEAD SQUAT @RIGHT

SINGLE ARM SUITCASE DL @RIGHT

THEN LEFT,

B.: EVERY 4'

250/210 M ROW

3 WALL CLIMB / 6 WALKOUT

10/10 Z PRESS

2022.09.17. - szombat

WEEK 6 DAY 6,7

WU.: 2 RDS

5 KANG SQUAT

15 HIGH PULL

9M TIGER WALK

30" CARDIO

A.: 3X (R+L =1) 20"WORK - 10" REST

HANG SNATCH @RIGHT

OVERHEAD SQUAT @RIGHT

SINGLE ARM SUITCASE DL @RIGHT

THEN LEFT,

B.: EVERY 4'

250/210 M ROW

3 WALL CLIMB / 6 WALKOUT

10/10 Z PRESS

2022.09.16. - péntek

WEEK 6 DAY 5

WU.: 2 SETS

1’ CARDIO

30” SUPINATED PASSIVE HANG

10 DB PULL OVER @2-3” HOLD

1/1 TGU @EASY WEIGHT

A.: EVERY 90" X 8 SETS

3 POWER CLEAN

2 HANG POWER CLEAN

1 HANG POWER CLEAN BELOW KNEE

B.:

OPTION 1

8RDS FT TC_10’

50DU

2 BURPEE RMU

4 RING DIP @ AT THE TOP OF THE MUSCLE UP

OPTION 2

8RDS FT TC_10’

100 SU

2 BURPEE PULL-UPS

6-8 ASSISTED DIP

C.: 3 RDS

10-15 HORN GRIP BICEPS CURL 20X0

8-12/SIDE HANGING OBLIQUE RAISE

*REST 40-50”

D.: STRETCHING

TWISTED CROSS

PASSIVE RING HANG

THREAD THE NEEDLE

2022.09.15. - csütörtök

WEEK 6 DAY 4

WU.:

2’ CARDIO

THEN, 2 RDS OF

10 REVERSE NORDICS

5/5 SHINBOX SWITCH

10 M DUCK WALK

A.:3 RDS

4,3,2 BSQ 20X1

*REST 30”

8-12 STRICT T2B

*REST 90-120”

B.: FT 4 RDS TC_15’

500/400 M ROW

12 WEIGHTED ANCHORED SIT-UPS

10 DUAL KB PC

8 DUAL KB FRONT SQUAT

C.: 2 SETS

12/12 KNEE OVER TOE SPLIT SQUAT 20X0

*30” REST

12 BB OR DB GM 2111

*REST 75-90”

D.: STRETCHING

COUCH STRETCH

PIRIFORMIS WALL STRETCH

SADDLE POSE

2022.09.14. - szerda

WEEK 6 DAY 3

WU.: 2 RDS

50” CARDIO

5/SIDE SHINBOX HIP EXTENSION + SWITCH

6/SIDE SINGLE LEG HIP THRUST

10 MIDDLE SPLIT WITH KNEE BENDS

A.: EMOM 10’

SQUAT SNATCH + HANG SQUAT SNATCH

B.: 3,3,2,2 DEFICIT SNATCH PULL

*REST 90”-120”

C.: EVERY 4’ X 3 SETS

ROW 300/240M

8 BURPEE OVER ROWER

12 DUAL KB DL 24/16KG

D: STRETCHING

MIDDLE SPLIT

T-SPINE CAN OPENER

BUTTERFLY STRETCH

SHINBOX HIP ER STRETCH

2022.09.13. - kedd

WEEK 6 DAY 2

WU.:

90” CARDIO

THEN, 2 RDS

6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD

5/5 FORWARD SHOULDER WALL CIRCLES *SLOW

5/5 KB WINDMILL @EASY

10 KB SDLHP @EASY

A.: 3 SETS

1 PUSH PRESS *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO

4 POWER JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO

*30” REST

2-4 STRICT HSPU OR DEFICIT STRICT HSPU 21X1

*REST 2’

B.: FOR TIME

3-6-9-12

MUSCLE CLEAN 42,5 KG/25KG

STRICT PRESS 42,5 KG/25KG

KIPPING PULL-UPS

TC7’

*2’ REST

FOR TIME

12-9-6-3

PUSH PRESS 60KG/40KG

BENT OVER ROW 60KG/40KG

CAL ROW

TC7’

C.: 2 SETS

8-10 1-1/4 INCLINE DB BENCH PRESS

*45” REST

10/ARM DB ELBOWING ROW

*90” REST

D.: STRETCHING

KNEELING TRICEPS STRETCH

BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION

SUPINE BENCH WEIGHTED CHEST OPENER

SEATED BARBELL SHOULDER EXTENSION STRETCH

2022.09.12. - hétfő

WEEK 6 DAY 1

WU.: 2 RDS

1’ CARDIO

5/5 SHINBOX THORACIC ROTATION

30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC

5 BW JEFFERSON CURL

A.: 3 RDS

8,6,4 FRONT RACK BOX SQUAT

*20-30”

12 GOBLET JUMP LUNGE

*2’ REST

B.: EVERY 3 MINS 4 SETS

15" ROW SPRINT

10 ALTERNATING DB SUITCASE STEP UP 20/16"

15-20 SEC L HANG FLUTTER KICK

10-16 CAL ROW

C.: 2 SETS

12/12 SINGLE ARM HAND SUPPORTED RDL 20X0

*REST 30”

8-10 NORDIC HAMSTRING CURLS 20X0

*REST 1’

D.: STRETCHING

FROG STRETCH

MIDDLE SPLIT

MIDDLE SPLIT WITH KNEE BENDS

BOTTOM OF SQUAT HOLD