Strong Body Blog

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

2021.12.27. - hétfő

Week 6

A.: 6’ Amrap

15”/side Goblet Pulse Split Squat @easy weight

8 Hollow rock

12 Alt. superman

10/side Side Plank Clams

B.: STR.

Cyclist Front Squat 4,3,3,2,1 reps,

Tempo 2033

2 – Squat to the 1/4, Hold for 2 seconds!

0 – Hold for 0 seconds at the bottom (do not pause)

3 – Moving up to the 1/4, Hold for 3 seconds!

3 – Start the next rep after 3 seconds

* increase weight every rds

* rest 90”

C.: FT_TC 12’

Buy-in:

750/630 m row

Then, 3 rds of:

8/6/4 Strict Pull-ups

14 Alt. Goblet Box Step up 1x20/16 kg

12 R. Swing 20/16 kg

Cash-out:

5 Rope Climb

D.: 3 rds

14/12/10 Lateral body row

*rest 30”

8 Double Db Z press

*rest 1’

2021.12.24. - péntek

Week 5

Wu.: 5’ Amrap

12 Crab reach

10 snow angel

1/ TGU @easy weight

5/side Windmill @easy weight

B.: STR. E2MOM

2 x 3 strict press + 5 Push press

2 x 2 Strict press + 4 Push press

2 x 1 Strict press + 3 Push press

* increase weight every rds

C.: FT, adding one movement per round:

1 BMU / 1 Box BMU

2 Lateral Burpee

3 Hang Clean and Jerk 45-50kg / 35-30 kg

4 HRPU

5 Devil press 2x17,5-20kg / 10-12,5 kg

6 Pull up

7 DL 45-50kg / 35-30 kg

8 Box jump overs

9 T2B

10 Wb

11 Abmat situp

12 DU

Start with 1 BMU / 1 Box BMU,

Then do 2 Lateral Burpee and 1 BMU / 1 Box BMU,

Then 3 Hang Clean and Jerk, 2 Lateral Burpee, and 1 BMU / 1 Box BMU. Continue this way until the final round of 12 Double-Unders, 11 Abmat situps, and each movement descending in repetitions all the way down to 1 BMU / 1 Box BMU.

2021.12.23. - csütörtök

Week 5

Wu.: 5’ Amrap

20” HS Hold

14 Low switch Cossack Squat

15 m Bear walk

10 Dead bug

A.: 8’ _ 50” work -10” rest

1. 1 Air squat + 2 R Lunges

2. 25” Plank + 25” plank Twist

3. 3 Down up + 2 push up

4. 25” hollow hold + 25” Tuck up

B.: 18’ Amrap

row/ski @ Nasal Breathing

at 3’,9’,15’

10 Double KB Floor press

8 plank to Push up

at 6’,12’,18’

10 Double KB Bent over row

8 push up

C.: 4’ hollow rock

*at each interruption do 10 Arch rock

D.: Stretching

2021.12.22. - szerda

Week 5

WU.: 6’ Amrap

5/side KB Bottom-up press @easy weight

5/side KB Snatch High pull @easy weight

10 Alt. Deep Squat with Thoracic Rotation

6/side Single leg RDL @no weight

A.: Snatch Complex 2x80%, 3x85%, 1x90% of 1 RM PS

1 Snatch Grip DL

1 Snatch High pull

1 Low hang Power Snatch

1 Hang Power Snatch

*rest 90”

B.: 5 rds TC_15’

8 T2B

40 m Mixed KB Rack Suitcase Carry 2x 24/ 16 kg

7 Thruster 52,5 kg/ 35 kg

40 DU

C.: 3 rds

12 Powerband Seated Row

* rest 20”

10 Double DB Lateral Raise

*rest 40”