Strong Body Blog

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

2022.08.15. - hétfő

WEEK 2 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

5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS.

*REST 20-30”

8 DB BURPEE * SPEED FOCUS

*REST 90"- 120"

B.: EVERY 3’ X 4-5 SETS

14-20 CAL ROW

10 DB FR WALKING LUNGES

10-15 T2B OR K2E

C.: 2-3 RDS

4-6 NORDIC HAMSTRING CURL 40X1

REST 30”

10-12 DB RDL 3010

*REST 60-75”

D.: STRETCHING

HALF KNEELING ANTERIOR LINE STRETCH

FRONT SPLIT

SUPINE HAMSTRING STRETCH

2022.08.14. - vasárnap

Week 1 Day 6,7

WU.: 3 RDS

3/3 RDL,

5 KANG SQUAT + 20" DEEP SQUAT HOLD,

20" PLANK

A.: 3 RDS

8/8 FR SPLIT SQUAT

*REST 30"

20/20" STAR SIDE PLANK

*REST 60"

B.: 3 RDS

8 SDL1030

*20" REST

30" BRIDGE HOLD

*REST 50"

C.: E3MOM X 3-4 RDS

12 SUITCASE R LUNGES

3 WALKOUT

8 BURPEE

3 WALKOUT

12 BOX STEP OVER

12/9 CAL ROW

2022.08.13. - szombat

Week 1 Day 6,7

WU.: 3 RDS

3/3 RDL,

5 KANG SQUAT + 20" DEEP SQUAT HOLD,

20" PLANK

A.: 3 RDS

8/8 FR SPLIT SQUAT

*REST 30"

20/20" STAR SIDE PLANK

*REST 60"

B.: 3 RDS

8 SDL1030

*20" REST

30" BRIDGE HOLD

*REST 50"

C.: E3MOM X 3-4 RDS

12 SUITCASE R LUNGES

3 WALKOUT

8 BURPEE

3 WALKOUT

12 BOX STEP OVER

12/9 CAL ROW

2022.08.12. - péntek

WEEK 1 DAY 5

WU.: 3 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

UNBROKEN COMPLEX

4 HANG CLEAN PULL

3 HANG POWER CLEAN

2 POWER CLEAN

2 FR R LUNGES (1/LEG)

B.: OPTION 1

10 RDS FOR TIME_TC 12’

6 BJO 24/20”

2 WALL WALKS

2 MUSCLE UP

OPTION 2

10 RDS FOR TIME_TC 12’

6 BJO 24/20”

3 WALKOUT

3 BURPEE PULL UP

C.: EMOM 8’

12-14 DB BENCH PRESS

6-8 GORILLA ROW (R+L =1)

D.: STRETCHING

TWISTED CROSS

CHILDS POSE WITH LAT STRETCH

PASSIVE RING HANG

2022.08.11. - csütörtök

WEEK 1 DAY 4

WU.:

30” CARDIO @EASY

5/SIDE HALF KNEELING WEIGHT SHIFT

10 LOW SWITCH COSSACK SQUAT

10 SQUAT HIP ROTATION

A.: 3 RDS

5,5,5 FRONT SQUAT 51X1

30” REST

20-40” L-SIT OR TUCK L-SIT

*REST 90-120”

B.: 3 RDS

6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED

*30” REST

12-14 DB/KB WEIGHTED GM 3010

60” REST

C.: 20’ AMRAP

40/32 CAL ROW

10 ROWER PIKE (RING/FITBALL IF YOU HAVE NOT ROWER)

10 KB FR TALL KNEELING TO STANDING 2X20/2X16

30M FR KB CARRY 2X16/2X12

D. STRETCHING

COUCH STRETCH

HEEL SIT

ELEVATED PIGEON

2022.08.10. - szerda

WEEK 1 DAY 3

WU.:

2’ CARDIO

5/SIDE SHINBOX HIP EXTENSION + SWITCH

6/SIDE SINGLE LEG HIP THRUST

10 MIDDLE SPLIT WITH KNEE BENDS

A.: 10 SETS

1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT

REST 30-45”

B.: 4,4,4,4

DEFICIT SEGMENT SNATCH GRIP DL 3131

*REST 90”

C.: FT_TC 16’

BUY IN 40 DU

THEN,

4 RDS OF

3/3 SINGLE ARM DB BURPEE 22,5 KG/15KG

200 M RUN

12 ALTERNATING SINGLE ARM DB SNATCH 22,5 KG/15KG

CASH OUT 80 DU

D.: STRETCHING

PIGEON STRETCH

BUTTERFLY STRETCH

COBRA STRETCH

2022.08.09. - kedd

Week 1 Day 2

Wu.: 3 rds

10 Banded Shoulder Extension *hold 2-3”

10 Downward dog

5 Snow angel

5 Double Push-up Burpee

A.: 4 rds

3 Pause Push Press *pause 2” in the dip and 2” overhead

3 Power Jerk *pause 2” in the dip and 2” overhead

*rest 30”

4-6 hspu 41X1

*rest 75"-90”

B.: For Time_TC 14’

10-8-6-4-2 Strict Barbell Press 42,5 kg/22,5 kg

4-8 Unbroken T2B After every set

rest 2’

10-8-6-4-2

BB Pandlay Row 50 kg/ 25 kg

Paralet Push up or Push up – pause 1 sec at bottom of each rep

C.: 2-3 set

8-10 Single arm DB bech press 20X0

*rest 45”

8-10 Single Arm DB Row 20X0

*rest 75"- 90”

D.: Stretching

Kneeling Triceps Stretch

Bench Shoulder Flexion with Thoracic Mobilization

Supine Bench Weighted Chest Opener

Seated Barbell Shoulder extension Stretch

2022.08.08. - hétfő

Week 1 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

5 reps 1 - 1/4 BSQ 50-60%

*rest 20-30”

8-12 Dual DB Thruster with speed!

*rest 2’

B.: Emom 12’

1st 10 Alternating Bac Rack Lunges 30/50kg

2nd 10 Weighted Plate Turkish Situp + 8-10 Weighted Plate Hollow Rock

3rd 18/15 cal Row

C.: 2-3 set

4-6 Nordic Hamstring Curls 40X1

*rest 30”

30-45” Hamstring Plank

*rest 1'

D.:Stretching

1-2 rds, @hold 1’-1’30”

Middle Split

Bottom of Squat Hold

Frog Stretch

2022.08.07. - vasárnap

1. 2 sets

- 1 min machine

- 10 scorpions

- 10 alternating DB hang cleans

- 10 goblet squats

2. 3 rounds

- 1500m row

- 30 alternating hang cleans @22.5/15

- 100 plate jumps @10/15 plate

3. Acc. Work

- 100m front rack carry @2x heavy KB