Strong Body Blog

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

2022.08.05. - péntek

1. 2 sets

- 10 scapula pullups

- 10 hollow rocks

- 10 lat. pull downs

2. E20" for 20 reps

- 1 BMU or 2 jumping BMU

3. 4 rounds for time

- 500m row

- 4 rope climbs

4. 3 sets

- 20 alternating KB pendlay rows

- 20 band pull aparts

- 20 hip thrusts

2022.08.04. - csütörtök

1. SMR + Dynamic Warm-up

2. Alex's Birthday WOD / AMRAP 29'

- 2 rope climbs

- 9 burpee box overs @100/120cm

- 29 DU's

- 2 rope climbs

- 9 burpee box overs

- 29 abmat sit- ups

3. 9 sets

2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches

2022.08.03. - szerda

1. Activation / 2 sets

- 5/5 hip thrusts

- 5 jumping squats

- 5 walkouts, then

2 sets

- 3 muscle squat cleans

- 3 tall squat cleans

2. Squat Clean / E1'30' x 5

- 7 squat cleans @60% @You can perform these as singles or TNG

3. 3 sets / 2 min rest btw. sets

- 40 DU's or 100 single

- 30m farmer's carry 2x22.5/15

- 40 DU's or 100 single

- 30m D-ball carry @heavy

4. 3 sets

- 12 hamstring curls on rower

- 7m death march @2xeasy KB

2022.08.02. - kedd

1. 2 sets

- 12 tall kneeling band lat pulldowns

- 6 tall kneeling band pull aparts

- 6/6 half kneeling strict presses @easy KB

2. Shoulder Press

- Work up to a Max strict press for the day, then

- E1'30" for 4'30"

- Max reps @75% of the max for the day

3. 3 sets

- 15 feet elevated ring push-ups

- 15 feet elevated ring rows

4. E4' for 8'

15-12-9

- Wallballs

- Burpee box jump overs

5. Acc. Work

- 3x 20 unbroken weighted abmat situps @legs hooked https://youtu.be/eluc-f4H2Io

2022.08.01. - hétfő

1. Warm- up for squat snatch

2. Squat Snatch E2'

- 4x7 /3+3+1/ @same weight

3. Back Squat E2'

- 3x15 @60%

4. 3 rounds for time

- 20 Pull-ups

- 20 cals rowing

- 20 hang squat cleans @2x22.5/15 DB

5. Acc. Work

- 5x 30" hollow hold