Strong Body Blog

2022.01.27. - csütörtök

Week 4: day 24

A1: 3 rds

50 plate hops

50 mountain climber

50 single under

A2: 2rds

1rds swimming gymnastic

20 hip thrust position alt leg change

B: E2mom x5

4-8 c2b (rx+ weight, bs: ring row)

12-20 dumbells bench press on bench pad ( rx/ct: medium / heavy )

C: Every 5 min x4-5 rds

500 m run/row

20 reverse back rack lunges (rx:60/40, ct:50/35, bs: 30/20, or kettlebell, dumbell)

15 push press

9 burpee

gool: 4:15-30/rds

D: 4rds

10 dumbells bench row

20 band triceps

10 chin up ring row

20 kb triceps extension

no rest'

2022.01.26. - szerda

Week 4: day 23

A: 3 rds

30/30 sec star side plank

20 band pull

5 muscle snatch +back press

20 alt low hold kettlebell cossack squat (easy-medium)

B: Snatch

Emom 4'

1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell)

56-59-62-65%

Emom 6'

1 high pull + 1 hang power + 1 power snatch

68-71-74-77-80-83%

C: Front Sq

E2mom x5

5x4-5 pause 2 sec deep sq position

60-64-68-72-76% (crosstraining&basic choose weight)

D: Amrap 10'

10 Double kettlebell dead snatch (rx:20/12 Ct:16/8, Bs: 12/4-6kg dumbell)

8 double kb overhead lunges

6 burpee box jump overs

4 rx: bar mu , ct:pull up, bs: ring row+dip

2 wall climb

E: 4rds

12-20 ring dip, (rx +weight)

10 barbell bench row

12-20 ghd sit up

10 barbell good morning sit position

2022.01.25. - kedd

Week 4: day 22

A: 3 rds

6 reverse burpee

8 alt toes to hand push up position

10 cal skierg

B: E2mom x5

14-20 gorilla row w. heavy db kb

6-12 sand bag or d-ball squats

C: Pááárrrrééé

5 rds

8 sand bag/d-ball stoh

8 c2b (pull up, ring row x1,5)

8 man makers (rx:22,5/15, ct: 20/12,5, bs: 17,5/10kg db)

8 strict t2b

D: 4rds

15-20 ghd extension

15 barbell biceps

45 sec plank

16-20 alt dumbell biceps

no rest

2022.01.24. - hétfő

Week 4: day 21

A: 3 rds

10 crab reach

5 kang sq w bb

10 lying decline press (w.plate)

5 back sq thruster (w.bb)

B: Clean & Jerk

Emom x4

1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk

56-59-62-65 %

Then

Emom x4

1 Power clean + Power jerk + 1 hang sq clean + Split jerk

70-75-78-81 %

Then

Emom x2

1 power clean + 1 sq clean + 1 split jerk

84-87 %

C: BSQ

E2mom x5

5x4-5 2 sec pause deep position

60-64-68-72-76%

D: Hippiéé

4 rds

10 alt. dead clean &jerk (heavy kb. choose weight)

75 du

15 k2e

7 target burpee

"Only" weight recommandition: rx: 32/24, Ct: 28/20, Bs: 20/16kg

E: 3rds

15 Plate squezee

10 dumbells front raises

15 barbell triceps choose weight

2022.01.22. - szombat

Week 3: day 20

A: 3rds

20 hamstrings curls w. band

6 bb muscle clean + press

20 m lunge

6 W plate shrug

B: Partner Workout

100 cal row

50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight)

75 cal row

50 jerk

50 cal row

50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)

25 cal row

C: 3rds

12 alt. strict ttb

12 windmill heavy db

2022.01.21. - péntek

Week 3: day 19

A: 3rds

10 m walking alt. rdl

5 burpee pull up 2sec pause up position

10/10 one leg hip thrust w. barbell

5 tempo band pull 3231

B: E3mom x 5

10 Back squat (60-63-66-69-72%)

10 dumbells shoulder press, sit position (choose weight)

10 medball good morning (medball chest)

C: Amrap Party 3

Amrap 4'

2-4-6-8...etc

Alt .Devil press

Hspu (Rx: strict, Ct:kipping+szuficit, Bs: pike & box push up)

2 min rest

Amrap 3'

1-1,2-2,3-3,4-4,5-5...etc

one arm dumbell cluster every rds left &right 1-1-2-2-3-3...

pull up (rx: bar mu, Ct: C2b or pull up, Bs:ring row) 1-2-3...etc

Rest 2min

Amrap 2'

2-4-6-8...etc

Alt hang dumbell c&j

dumbell lateral burpee

dumbell: Rx: 22,5/15 kg, Ct: 17,5/10, Bs:12,5/7,5kg

D: 3rds

15 strict knee to chest w. med ball (on pull up bar)

30-30 sec star side plank

2022.01.20. - csütörtök

week 3: day 18

A: 3 rds

20-30 sec L-sit on parallette

5 hand climb

5 reverse burpee

10 ring face pull

B: E2mom x5

4-8 chin up (rx,ct +weight, bs: band pull or strict

12-16 kb floor press choose weight

C: Emom 20'

- 15 wb 9/6 kg

- 5-15 pull up (bs: band)

- 12 -30 jumping lunges w. only barbell

- 10-15 cal cardio machine

(Rx, Ct 5 rds, Bs 4rds: every 5 min: rest)

D: 3 rds

60 sec twist plank

30 plate russian twist 20/10 kg

45-60 sec rest

2022.01.19. - szerda

3 week: day 17

A: 3 rds

1 min cardio

8/8 one leg kb rdl easy weight

5 muscle bb snatch

5/5 one leg lateral box step

B: Snatch

Emom 10'

1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell

50-53-56-59-62-65-68-70-23-75%

C: Front Sq

Emom x5

5x5 pause 2 sec deep sq position

55-60-64-68-72% (crosstraining&basic choose weight)

D:Wod

30-20-10 Alt dead kb snatch

16-12-8 Box step overs w. kb 50/60 cm

90-60-30 du (simple x1,5)

Kb: Rx: 24/16 - Ct:16/12 - Bs:12/8 kg

E:3 rds

10 st2b

25 good morning w band

2022.01.18. - kedd

3 week: day 16

A: 3 rds

10 cat camel

20 (90 hip)

15 hamstrings curls on fitball

B: E2mom x5

8-12 Barbell bench row choose weight

6-10/ 6-10 Weight box step

C: 5 rds

3 rope climb ( rx: leg less )

20 m hand stand walk ( bear walk )

10 du kb hang sq clean

10 du kb push press

200 m run / 250 m row

10 hspu ( rx strict )

D: 3 rds

15 / 15 kb side

20 arch rock

STRECHING

2022.01.17. - hétfő

3 week: day 15

A: 3 rds

10/10 kb halo

10 barbell hip thrust

10 muscle clean+thruster

B: Clean & Jerk

Emom 10'

1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk

50-53-56-59-62-65-68-70-73-75 %

C: E2mom x5

BSQ

5x5 2 sec deep position pause

55-60-64-68-72 %

D: 21-15-9

C&J

Lateral burpe

Barbell load: RX:30-50-70 / 15-30-45 kg Sc: 30-40-50 / 20-25-30 kg

Basic: Double kettlebell 8-16kg

E: 3 sets

12-16 Hammer curl w. dumbell

10/10 dumbell kicks back