Strong Body Blog

2022.01.07. - péntek

1 Week: day 5

A: Amrap 6'

12 dead bug

6/6 one leg rdl

12 shoulder taps in hand stand position

6/6 one arm kb press (light)

B: Every 3 min x5

10 bsq 50-52,5-55-57,5-60%

10 shoulder press btn climbing weight

20 sec arch rock

C1:Dumbells party Amrap 3'

10 thruster @ db dumbell 15/22,5 10/17,5kg

5 lateral burpee

10 ttb

2' min rest

C2: Amrap 3'

8 dead c&j @ du dumbell

4 lateral burpee

8 v-ups

2 min rest

C3: Amrap 3'

6 dead snatch @du dumbell

3 facing burpee

6 sit up

D: 3rds

10 floor press w. du kb

20 ghd extension

2022.01.06. - csütörtök

1. Week: day 4

A: 3 rds

12 snow angel

60 sec pigeone pose

6 hindu push up

4 reverse burpee

A1:Emom 10'

odd: 30-50 du

even: 4-10 hspu

A2: Emom 10'

odd: 12-18 cal row

even: 12 -18 gorilla row

B:For time Tc 15'

50 wall ball

30 barbell reverse lunges 60/40 25/40

30 T2b / knee to chest

30 barbell lunges

50 wall ball

D:3rds

30/30 sec leg raises star side plank position

2022.01.05. - szerda

1. Week: day 3

A:3 rds

12 ring face pull

10 barbell snatch press btn

8/8 lateral box step

4 muscle snatch + ohs

B: Emom 8'

1 power snatch + 1 ohs x2

45-50-53-55-58-60-63-65

C: E2mom x5

5 front squats 2 sec pause deep sq position

45-50-53-55-58%

D1: 30-20-10 tc 9'

Hang snatch 30-45-60/ 20-25-30 kg

Box jump overs

90 sec rest

D2: 3rds

10-15 barbell hip thrust

10-15 barbell bench row

2022.01.04. - kedd

1 Week: day 2

A: 3 rds

10 crab reach

10 plate triceps

10 bridge

10 sec hollow hold

B: E2mom x 5

6-10 strict pull ups (ring row x1,5)

6-10/ leg weight bulgarian squats

C: 5rds for time

2 rope climb (rx: leg less)

10 weight burpee 10/20 kg

20 am swing 24/16 / 16/12

15 cal row

5 wall climb

D: E2mom x4

4-6 strict t2b + 8-12 t2b

25 good morning w band

2022.01.03. - hétfő

1. Week

A: 3 rds

10/10 kb halo

10 pause goblet sq light kb (2 sec deep sq position)

5 bear complex only barbell or double kb

B: Clean&jerk

E2MOM

4x2: 50-54-57-60%

1 power clean + power jerk + 1 squat clean + split jerk

C: E2MOM BSQ

5x5 2 sec pause deep sq position

45%, 50%, 53%, 55%, 58%

D1: 30-20-10 tc 9'

Hang power clean climbing weight 40/50/60-25/30/35 kg

Deficit hand realase push up climbing deficit

Basic: kettlebell/ hrpu

90 sec rest then

D2: 3 rds

20 band triceps

20 barbell biceps

60 sec rest

2022.01.02. - vasárnap

Week 6

Wu.: 3 rds

25” Plank

12 Bridge

10 m Bear walk

14 Cross Jack

A.: 3 rds For Time, with a partner

1000m row

14 Syncron Alt. Kb Cluster 16/12 kg

40 Push up

14 Syncron Abmat sit-up

1000 m Ski Erg

40 Jumping Lunges

14 Kipping HSPU /pike push-ups

14 Syncron Alt. Kb Snatch 16/12 kg

B.: 4 rds

20” Crunches

20” Hollow hold

20” R. Crunches

20” rest

2021.12.31. - péntek

Week 6

Wu.: 5’ Amrap

12 Bridge; at 6,12 hold 10”

14 High plank alt. Sh. taps

5/side Windmill @easy weight

8 Arch rock

A.: STR_ 5 rds

1 Strict Press + 1 Push Press

* increase weight every rds

* rest 90”

B.: Amrap 2x6’ Amrap

High skill

2-3 BMU

6 m HSW

5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg

*rest 90”

6 Alt. Pistol Squt

6 m HSW

3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg

Low Skill

2-3 Box BMU

2 Wall climb / 10m R. bear walk

5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg

*rest 90”

6 Alt. Pistol squat

2 Wall climb / 10m R. bear walk

3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg

C.: 3 rds

12 KB Front raise

*rest 30”

6 Behind The Neck Barbell Press

*rest 60”

2021.12.30. - csütörtök

Week 6

Wu.: 5’ Amrap

50” easy row

5 Kang Squat

4/side Negative Box Step Down

8 Scapula row @hold 2”

A.: Every 6 Min x 5 rds

21 cal row

11 Burpee Box Jump Overs

15 cal row

11 Burpee Box Jump Overs

9 cal row

B.: 4 rds

10 Floor press

*rest 30”

4/4 Mixed Grip Barbell Bent Over Row

*rest 30”

8 Bradford Press

*rest 60”

2021.12.29. - szerda

Week 6

WU.: 6’ Amrap

6 Snow angel

6 Superman

10 m Tiger walk

4 Muscle snatch @only BB

5/side Single leg RDL @Easy weight

A.: 6 rds

1 Snatch High pull

1 low hang Power Snatch

1 Hang power Snatch

* increase weight every rds

* rest 90”-120”

B.: 5 rds TC_18’

5 Strict T2B

8 Sb over the shoulder

8 Down Up

30m Farmer carry

80/100/120/100/80 DU

C.: 3-4 rds

8 Zottman Curl

2021.12.28. - kedd

Week 6

A.: Amrap 5’

4/side Windmill Kb press @easy weight

6/side KB High pull @easy weight

14 Low switch Goblet Cossack squat @easy weight

10 Dead bug

B.: 5 rds TC_15’

30” row* target 60%

4 Lateral burpee over the rower

20” row *target 80%

6 Double DB Thruster 2x15-17,5kg/10-12,5kg

8 Diamond Push up

10” row *target 100%

*rest 60”

C.: 6 rds TC_15’

9 Hang Power clean 61/40 kg

4 Strict HSPU / 7 Kipping HSPU

4 Man maker 2x15-17,5kg/10-12,5kg

Rest:

R1: 60”

R2:50”

R3:40”

R4:20”

R5:10”

D.: FT 14-12-10-8-6-4-2 TC_4’

HRPU

Tuck up

ACC.: 3 rds

25”/side Star Side Plank