Strong Body Blog

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

2022.09.11. - vasárnap

Week 5 day 6,7

WU.: 2 RDS

30” WALL SIT

10 M REVERSE BEAR WALK

40” CARDIO

5 DOWN UP

A.: 3 RDS

10 DUAL KB SDL 1030

*20” REST

30” MAX ALT DB/KB SH PRESS @HOLD ON TOP

*REST 60”

B.: 3X4’ AMRAP

60M SHUTTLE RUN

10 THRUSTER

4 BURPEE

*1’ REST

20 M WALKING LUNGES

10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS

4 DUAL DB UP-DOWN

*1’ REST

60 M SHUTTLE RUN

10 WB

4 TARGET BURPEE

C.: 3 RDS

15-20”/SIDE SINGLE ARM HIGH PLANK

*REST 20”

12/12 SIDE BAND

*REST 40”

2022.09.10. - szombat

Week 5 day 6,7

WU.: 2 RDS

30” WALL SIT

10 M REVERSE BEAR WALK

40” CARDIO

5 DOWN UP

A.: 3 RDS

10 DUAL KB SDL 1030

*20” REST

30” MAX ALT DB/KB SH PRESS @HOLD ON TOP

*REST 60”

B.: 3X4’ AMRAP

60M SHUTTLE RUN

10 THRUSTER

4 BURPEE

*1’ REST

20 M WALKING LUNGES

10 DUAL DB/KB HANG POWER CLEAN AND PUSH PRESS

4 DUAL DB UP-DOWN

*1’ REST

60 M SHUTTLE RUN

10 WB

4 TARGET BURPEE

C.: 3 RDS

15-20”/SIDE SINGLE ARM HIGH PLANK

*REST 20”

12/12 SIDE BAND

*REST 40”

2022.09.09. - péntek

WEEK 5 DAY 5

WU.: 3RDS

1’ CARDIO

30” SUPINATED PASSIVE HANG

10 DB PULL OVER @HOLD 2-3”

A.: EVERY 2 MINS X 6 SETS

1 CLEAN PULL

2 POWER CLEAN

3 HANG CLEAN PULL

4 HANG POWER CLEAN

B.:

OPTION 1

8RDS FT_TC 10’

6 BOX JUMP STEP DOWN 24/20”

3 BMU

6 T2B

OPTION 2

8RDS FT_TC 10’

6 BOX JUMP STEP DOWN 24/20”

4 HRPU

2 STRICT PULL-UPS

6 HANGING KNEE TUCK

C.: 3 RDS

10-12 RING BICEPS CURL 20X1

*REST 20”

10-12 STAR SIDE PLANK HIP TAP

*REST 40-50”

D.: STRETCHING

TWISTED CROSS

CHILDS POSE WITH LAT STRETCH

PASSIVE RING HANG

2022.09.08. - csütörtök

WEEK 5 DAY 4

WU.: 3 RDS

5/5 HALF KNEELING WEIGHTED SHIFT

5/5 LOW COSSACK TRANSITION

10 SQUAT HIP ROTATION

A.: 4 RDS

6,4,3,2 BSQ 20X1

*30” REST

10-15 STRICT KNEE TO ELBOW

*90-120” REST

B.: FT 4 RDS TC 15’

20/15 CAL ROW

14 TALL PLANK KNEE TO ELBOWS (R+L=1)

10 DB GOBLET BOX STEP OVERS

6 ALT. SA DEVIL PRESS

C .: 2 SETS

10/10 KNEE OVER TOE SPLIT SQUAT 20X0

*30” REST

10 BB OF DB SEATED GM

*90” REST

D.: STRETCHING

COUCH STRETCH

HEEL SIT

ELEVATED PIGEON

2022.09.07. - szerda

WEEK 5 DAY 3

WU.: 2 RDS

90” CARDIO

5/5 SHINBOX THORACIC ROTATION

30”/30” SL GLUTE BRIDGE ISOMETRIC

A.: EMOM 10’

1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT

B.: 4 RDS

5,5,4,4 DEFICIT SNATCH PULL

*REST 90-120”

C.:

EVERY 5 MINS X 3 SETS

12 ANCHORED SIT-UPS

14 DB DL 2X 22,5/15KG

16 WB

500/400 M ROW

D.: STRETCHING

PIGEON STRETCH

BUTTERFLY STRETCH

COBRA STRETCH

2022.09.06. - kedd

WEEK 5 DAY 2

WU.: 2 RDS

1’ CARDIO

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

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

3 PUSH JERK *REST ON EACH REP AT SHOULDER - NO TOUCH AND GO

*30” REST

3-5 STRICT HSPU OR DEFICIT STRICT HSPU 21X1

*REST 2’

B.: 4 RDS FOR TIME_ TC 6 ’

6-8 RING DIPS

6-8 PENDLAY ROW 45 - 55KG/25 - 35KG

20-30 DU

REST 1’

4 RDS FOR TIME_ TC 6’

5-6 STRICT PULL-UPS OR BANDED PULL-UPS

5-6 HANG POWER CLEANS 45 - 55KG/25 - 35KG

5-6 PUSH PRESS 45 - 55KG/25 - 35KG

C.: 2 SETS

12-16 ALTERNATING DB GLUTE BRIDGE BENCH PRESS 30X0

45” REST

6-8/ARM SINGLE ARM DB TORSO ROW 30X1

90” REST

D.: STRETCHING

KNEELING TRICEPS STRETCH

BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION

SUPINE BENCH WEIGHTED CHEST OPENER

SEATED BARBELL SHOULDER EXTENSION STRETCH

2022.09.05. - hétfő

WEEK 5 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 BACK RACK BOX SQUAT 21X1

*20-30” REST

6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC

*2’ REST

B.: EMOM 12-15’

1ST 10 ALTERNATING BARBELL FRONT RACK REVERSE LUNGES

2ND 15-30” L SIT FLUTTER KICK

3RD 10” CARDIO SPLINT + 30” MODERATE

C.: 2 SETS

10/10 SINGLE ARM HAND SUPPORTED RDL 20X0

*REST 30”

8-10 NORDIC HAMSTRING CURLS 20X0

*1’ REST

D.: STRETCHING

FROG STRETCH

MIDDLE SPLIT

MIDDLE SPLIT WITH KNEE BENDS

BOTTOM OF SQUAT HOLD

2022.09.04. - vasárnap

Week 4 Day 6,7

WU.: 2 RDS

4 KANG SQUAT

10 M BEAR WALK

40” CARDIO

3 REVERSE BURPEE

A.: 8’ AMRAP _ KB COMPLEX

6/6 SINGLE ARM KB SUITCASE DL

12 R SWING

6 KB KANG SQUATS

12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE

B.: FT_3 RDS_TC 16’

200M RUN

8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE

16 WB

6 DB FACING BURPEE

200M RUN

16 OVERHEAD WB SIT UP

16 ALT HANGING KNEE TUCK

6 DB FACING BURPEE

C.: 3 RDS

10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION

*REST 30”

6-10 RING BODY SAW

*REST 30”

2022.09.03. - szombat

Week 4 Day 6,7

WU.: 2 RDS

4 KANG SQUAT

10 M BEAR WALK

40” CARDIO

3 REVERSE BURPEE

A.: 8’ AMRAP _ KB COMPLEX

6/6 SINGLE ARM KB SUITCASE DL

12 R SWING

6 KB KANG SQUATS

12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE

B.: FT_3 RDS_TC 16’

200M RUN

8/8 DUMBBELL SINGLE ARM OVERHEAD REVERSE LUNGE

16 WB

6 DB FACING BURPEE

200M RUN

16 OVERHEAD WB SIT UP

16 ALT HANGING KNEE TUCK

6 DB FACING BURPEE

C.: 3 RDS

10-15/SIDE DUMBBELL/ PLATE SIDE PLANK ROTATION

*REST 30”

6-10 RING BODY SAW

*REST 30”