Strong Body Blog

2022.08.25. - csütörtök

WEEK 3 DAY 4

2” CARDIO

THEN, 3 SETS OF

10 REVERSE NORDICS

5/SIDE SHINBOX SWITCH

10M DUCK WALK

A.: 3-4 SETS

3,3,3,3 FRONT SQUAT 31X1

30” REST

30-45” WEIGHTED FOREARM PLANK

90-120” REST

B.:2 SETS

10/LEG KNEE OVER TOES SPLIT SQUAT 3110

45” REST

10 WEIGHTED GM 3131

75” REST

C.: 16' AMRAP

6 BURPEE OVER ROWER

9 STRICT K2E

12 GOBLET WALKING LUNGES

15/15M SINGLE ARM KB RACK CARRY

*EVERY 4 MINS, STARTING AT 0:00, COMPLETE 150/120 M ROW. (0:00, 4:00, 8:00, 12:00)

D.: STRETCHING

COUCH STRETCH

HEEL SIT

ELEVATED PIGEON

2022.08.24. - szerda

WEEK 3 DAY 3

WU.: 3 RDS

5/SIDE SHINBOX THORACIC ROTATION

30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC

10 MIDDLE SPLIT WITH KNEE BENDS

A.: 2x 5' EMOM

1 PS + 1 OHS

+ (no rest)

EMOM 5’

PS + HSS

B.: 4 RDS

4,4,3,3 DEFICIT SNATCH GRIP DL 31X1

*REST 2’

C.: 3 SETS TC 18’

200 M RUN

8 ALT. SINGLE ARM DEVIL PRESS

8 ALT SINGLE ARM DB PS

REST 45”

8 SINGLE ARM DB PC R

8 SINGLE ARM DB PC L

10 ALT. PISTOL SQUAT

200 M RUN

45” REST

D.: STRETCHING

PIGEON

BUTTERFLY

COBRA

2022.08.23. - kedd

WEEK 3 DAY 2

WU.: 2 RDS

1’ CARDIO

5/5 FORWARD SHOULDER WALL CIRCLES *SLOW

5/5 KB WINDMILL @EASY

10 KB SDLHP @EASY

A.: 4 SETS

5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD

REST 30”

5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING

REST 90-120”

B.: FOR TIME * TC 16’

6-8-10-12-14 KB SEE-SAW PRESS 2X20KG/2X12KG

7-6-5-4-3-2-1 STRICT PULL-UPS OR BANDED PULL-UPS

6-8-10-12-14 HRPU

7-6-5-4-3-2-1 HOLLOW ROCK

C.: 2 SETS

8-10/SIDE SINGLE ARM INCLINE DB BENCH PRESS 20X0

*REST 20”

8-10/SIDE BANDED CHAINSAW DB ROW 20X0

*REST 60”

D.:STRETCHING

KNEELING TRICEPS STRETCH

BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION

SUPINE BENCH WEIGHTED CHEST OPENER

SEATED BARBELL SHOULDER EXTENSION STRETCH

2022.08.22. - hétfő

WEEK 3 DAY 1

WU.:

1’ CARDIO

THEN, 2 RDS

5/5 SHINBOX THORACIC ROTATION

30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC

5 BW JEFFERSON CURL

A.: 3 RDS

4,4,4 BSQ 40X0

*20-30” REST

8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED

*REST 2’

B.: EMOM 12’

6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG

8-12 BURPEE OVER ROWER

6-12 CAL ROW (THE GOAL IS TO ROW FOR BTW. 30-40”)

C.: 2 SETS

4-6 NORDIC HAMSTRING CURL 40X1

*REST 30”

10/10 SPLIT STANCE RDL 2010

*REST 60-75”

D.: STRETCHING

FROG STRETCH

MIDDLE SPLIT

MIDDLE SPLIT WITH KNEE BENDS

BOTTOM OF SQUAT HOLD

2022.08.21. - vasárnap

WEEK 2 DAY 6,7

WU.: 3 RDS

14 SQUAT PULSE

20” HS HOLD

40” CARDIO

3 WALKOUT

A.: 12' EMOM

50" (WORK) -10" (REST) MAX DUAL KB SDL HOLD 3 " ON TOP,

50" (WORK) -10" (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3",

20”-20" SPLIT SQUAT HOLD (5” REST BTW SIDES)

B.: TC 16' FT

6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG

6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG

12 ALT V UP

200 M RUN

C.: TABATA

R SWING ,

DUAL KB HIGH PULL

2022.08.20. - szombat

WEEK 2 DAY 6,7

WU.: 3 RDS

14 SQUAT PULSE

20” HS HOLD

40” CARDIO

3 WALKOUT

A.: 12' EMOM

50" (WORK) -10" (REST) MAX DUAL KB SDL HOLD 3 " ON TOP,

50" (WORK) -10" (REST) MAX DUAL WEIGHT SH PRESS HOLD ON TOP 3",

20”-20" SPLIT SQUAT HOLD (5” REST BTW SIDES)

B.: TC 16' FT

6/5/4/3 SA HANG SNATCH 1X 20-22,5KG / 1X 8-12,5KG

6 OVERHEAD SQUAT L/R 1X 20-22,5KG / 1X 8-12,5KG

12 ALT V UP

200 M RUN

C.: TABATA

R SWING ,

DUAL KB HIGH PULL

2022.08.19. - péntek

WEEK 2 DAY 5

WU.: 2 RDS

30” SUPINATED PASSIVE HANG

10 DB PULL OVER *2-3” HOLD

5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL

A.: EVERY 2 MINS X 6 SETS

5 HANG CLEAN PULL

4 HANG POWER CLEAN BELOW KNEE

3 POWER CLEAN

B.: E2MOM_8’

1ST 10-12 DOUBLE KB/DB PUSH PRESS + 250M/200 M ROW

2ND 10-12 DOUBLE KB/DB BENT OVER ROW + 250/200 M ROW

C.: 10 RDS FOR TIME

OPTION 1

20 DU

2-3 BMU

3 STRICT HSPU

*TC12’

OPTION 2

50 SU

3-5 BOX BMU

3-5 PIKE STRICT HSPU OR KIPPING HSPU

D.: STRETCHING

TWISTED CROSS

PASSIVE RING HANG

MIXED GRIP PASSIVE BAR HANG

THREAD THE NEEDLE

2022.08.18. - csütörtök

WEEK 2 DAY 4

2” CARDIO

THEN, 3 SETS OF

10 REVERSE NORDICS

5/SIDE SHINBOX SWITCH

10M DUCK WALK

A.: 3 SETS

4,4,4 FRONT SQUAT 41X1

30” REST

20-40” L-HANG OR TUCK L-HANG

90-120” REST

B.: 3 SETS

6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110

45” REST

12-14 BB BACK RACK GM, 3020

45” REST

C.: 20’ AMRAP

40/32 CAL ROW

24 PIKE LEG LIFT OVERS

12 ALT. KB SUITCASE R. LUNGES 2X20-24KG/2X12-16KG

30 M FARMER CARRY

D.: STRETCHING

COUCH STRETCH

PIRIFORMIS WALL STRETCH

SADDLE POSE

2022.08.17. - szerda

WEEK 2 DAY 3

WU.: 3 RDS

5/SIDE SHINOX HIP EXTENSION + SWITCH

5/SIDE SINGLE LEG HIP THRUST

10 MIDDLE SPLIT WITH KNEE BENDS

A.: 5 SETS

1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT

30-45” REST BTW SETS

5 SETS

1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG SQUAT SNATCH

30-45” REST BTW SETS

B.: 4 SETS

3,3,3,3

DEFICIT SEGMENT SNATCH GRIP DL, 3131

90-120” REST

C.: 3 SETS FT_TC 18’

250M/200M ROW

4 DB BURPEE BOX STEP OVER 2X17,5-20 KG/ 2X12,5-15KG KG, 20/16”

6 DB HPC 2X17,5-20 KG/2X12,5-15KG KG

15 ANCHORED SIT-UP

6 DB HPC

4 DB BURPEE BOX STEP

D.: STRETCHING

MIDDLE SPLIT

T-SPINE CAN OPENER

BUTTERFLY STRETCH

SHINBOX HP ER STRETCH

2022.08.16. - kedd

WEEK 2 DAY 2

WU.:

90” CARDIO

THEN, 2 RDS

10 BANDED SHOULDER EXTENSION *HOLD 2-3”

5/SIDE FORWARD SHOULDER WALL CIRCLES

5/SIDE WINDMILL

10 SDL HP @EASY WEIGHT

A.: 3-4 SETS

2 PAUSE PUSH PRESS*PAUSE 2" IN THE DIP AND 2" OVERHEAD

2 PAUSE POWER JERK *PAUSE 2" IN THE DIP AND 2" OVERHEAD

*30” REST

5 HSPU NEGATIVES OR DEFICIT HSPU NEGATIVES 3-4" LOWERING

*90-120” REST

B.: FT TC_16’

14-12-10-8-6 KB SEE-SAW PRESS 2X20KG/2X12KG

7-6-5-4-3 STRICT PULL-UP OR BANDED PULL-UPS

*7’ CAP

*REST 2’

14-12-10-8-6

KB GORILLA ROW (R+L = 1 REP) 2X20KG/2X12KG

KB PUSH UP

*7’ CAP

C.: 2-3 SETS

8-10/ARM SINGLE ARM INCLINE DB BENCH PRESS 20X0

*REST 30”

8-10/ARM BANDED CHAINSAW DB ROW 20X0

*REST 60”

D.: STRETCHING

KNEELING TRICEPS STRETCH

BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION

SUPINE BENCH WEIGHTED CHEST OPENER

SEATED BARBELL SHOULDER EXTENSION STRETCH