Strong Body Blog

2021.12.13. - hétfő

Week 4

A.: 5’ Amrap

15”/side Goblet Pulse Split Squat @easy weight

12 Dead bug

10 Superman pull

12 Alt. V ups

B.: STR.

Cyclist Front Squat 5,5,4,4,4 reps, rest 90”

Tempo 12X0

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

2 - Seconds to squat to full depth

X – Moving up

0 – Start the next rep after 1 second

* increase weight every rds

C.: 3x 4’ Amrap

5 Strict pull-ups

10 Barbell FR F. Lunges 35-40g/ 20-25kg

10/8 cal row

*rest 90”

5 Kipping Pull up

10 Barbell Over Head R. Lunges 35-40g/ 20-25kg

10/8 cal row

*rest 90”

5 C2B

10 Jumping Lunges

10/8 cal row

ACC.: 3 rds

10/side Tall-Kneeling Pallof Press w/Overhead Reach

2021.12.12. - vasárnap

Week 3

Wu.: 6’ Amrap

10 Scapular Pull-Ups

15”/side Single arm High Plank

10 crab Bridge

12 Alt. superman

A.: Emom 9’

45” work - 15” rest

Max Alt. R. Lunges

Max MC

Max Cross crunches

B.: FT 3 rds

1 Rope Climb

6/side KB Hang clean 16/12 kg

12/18/24 Abmat sit up

6 Chin-up

6/side Single Arm. KB Cluster 16/12

11/13/15 Burpee Box Jump Overs

Row 500/420 m

C.: 3x10-12

Seated BB Good Morning

*rest 45-60”

2021.12.11. - szombat

Week 3

Wu.: 6’ Amrap

10 Scapular Pull-Ups

15”/side Single arm High Plank

10 crab Bridge

12 Alt. superman

A.: Emom 9’

45” work - 15” rest

Max Alt. R. Lunges

Max MC

Max Cross crunches

B.: FT 3 rds

1 Rope Climb

6/side KB Hang clean 16/12 kg

12/18/24 Abmat sit up

6 Chin-up

6/side Single Arm. KB Cluster 16/12

11/13/15 Burpee Box Jump Overs

Row 500/420 m

C.: 3x10-12

Seated BB Good Morning

*rest 45-60”

2021.12.10. - péntek

Week 3

Wu.: 5’ Amrap

6 Snow Angel

4 Hindu push up

5/ Single leg RDL @easy weight

5/side Single arm R. swing

A.: STR

5x 3 strict press + 5 push press (70% of 1RM SP)

*rest 75-90”

B.: 12’ Amrap

High Skill

at 00:00, 6:00 70 Du

8 Alt. Pistol squat

3 BMU

3 Bear complex

6/6 KB hang snatch 16/12 kg

Low Skill

at 00:00, 6:00 140 SU

8 hand Supported Alt. Pistol squat

3 Box BMU

3 Bear complex

6/6 KB hang snatch 16/12 kg

C.: 3 rds for quality

3x14 Double DB Kickback

*no rest!

3x14 Hammer Biceps curl

*rest 45-60”

2021.12.09. - csütörtök

Week 3

Wu.: 6’ Amrap

20” HS Hold

15 m R. Bear walk

10/side step Mini Band Sidewalk

10 Superman

A.: 6 rds 20” work

1. Air squat

2. Plank

3. Down up

4. Hollow rock

5. Rest

B.: 18’ Amrap

30m Farmer carry

30m shuttle run

7 Target burpee

750m row

C.: 3-4 rds

10 Zottman Curl

30” rest

14 Reverse fly

30” rest

14 Chest fly

30” rest

2021.12.08. - szerda

Week 3

WU.: 5’ Amrap

6 Barbell high Pull @only BB

14 Low Switch Cossack Squats

10 Dead bug

12 Power Band pull aparts

A.:

A/1

4 rds

2 Snatch Grip Deadlift

1 Power Snatch

1 Hang Power Snatch

*same weight, 70% of 1RM of Power snatch

*rest 90”

A/2

3 rds

3 Snatch High pull

110% of 1 RM of Power snatch

*rest 60”

B.: 4 rds FT TC_15’

10 T2B

8 Ring Dip

11 Box Jump overs (24”/20”)

5/side Single Arm KB Overhead Squat 1x16/12 kg

C.:

3x10 Seated Bradford press

*rest 65-75”

2021.12.07. - kedd

Week 3

A.: 3 rds

5/5 Wind Mill @no weight

20” hollow hold

12 Good Morning

10m Tiger walk

B.: 4 sets 2x 16/12 kg

8 Dual KB Floor Press

8 Dual KB Sumo DLHP

12 Kb Gorilla Row

12 Alt. KB Z press

* rest 50”

C.: 5 rds TC_22'

6 DL 60/45 kg

8 Lateral burpee

15/12 cal row

14 Alt. DB Hang Power Clean 15-17,5kg/10-12,5kg

*rest 60”

D.: 3 rds FT_TC 5’

10 Abmat situp

10 Squat jump

10 R. Swing 16/12 kg

ACC.: 3x25”/ side

Star side plank

2021.12.06. - hétfő

Week 3

A.: 5’ Amrap

30” Narrow squat hold

12 Bird Dog for quality

10/side Patrick Steps

8 Scapular pull ups

B.: STR.

Cyclist Front Squat 4x5 reps, rest 75”

1 1/4 Tempo 3211

3 – Moving down, 3 seconds to squat to full depth
2 – Hold for 2 seconds at the 1/4
1 – Moving up
1 – Start the next rep after 1 seconds

* same weight

C.: 2x3 rds FT, TC_15’

12 Body Row

14 Alternating Kettlebell Suitcase Reverse Lunge 2x 20-24kg/ 12-16kg

12 Am. Swing

4 Box Jump @high 30”/24”

*rest 60”_after the 1st 3 rds

ACC.:

3x12/side Pallof Press

2021.12.05. - vasárnap

Week 2

Wu.: 6’ Amrap

10 Alt. Lunge with Thoracic Rotation

30” High plank Alt. leg raises

10 Crab reach

6 Superman

A.: Emom 9’

30” work - 30” rest

Min.1: Max Air Squat

Min.2: Max Strict Knee to Elbow

Min. 3:Max Abmat Sit-up

B.: You go I go 3x7’ Amrap

1 Rope climb

6 Alt. DB Power Clean & Jerk 20-22,5 kg/12,5-15 kg

4 Atomic Sit-up

Rest 1’

2 Kipping HSPU

3 Lateral Burpee over The Rower

120/90 m row

Rest 1’

3 Kipping Pull up

8 GTOH 15kg /10kg

6 alt. DB Hang Snatch 20-22,5 kg/12,5-15 kg

C.: 4 rds

8 Crunches

8 R. Crunches

20” Hollow hold

2021.12.04. - szombat

Week 2

Wu.: 6’ Amrap

10 Alt. Lunge with Thoracic Rotation

30” High plank Alt. leg raises

10 Crab reach

6 Superman

A.: Emom 9’

30” work - 30” rest

Min.1: Max Air Squat

Min.2: Max Strict Knee to Elbow

Min. 3:Max Abmat Sit-up

B.: You go I go 3x7’ Amrap

1 Rope climb

6 Alt. DB Power Clean & Jerk 20-22,5 kg/12,5-15 kg

4 Atomic Sit-up

Rest 1’

2 Kipping HSPU

3 Lateral Burpee over The Rower

120/90 m row

Rest 1’

3 Kipping Pull up

8 GTOH 15kg /10kg

6 alt. DB Hang Snatch 20-22,5 kg/12,5-15 kg

C.: 4 rds

8 Crunches

8 R. Crunches

20” Hollow hold