Strong Body Blog

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

2021.12.03. - péntek

Week 2

Wu.: 3 rds

6 Hindu push-up

14 Tiger Position pull through @1,25kg plate

12 Frog bridge

6/side Bottom Up KB Press

A.: E2MOM

1x 5 Strict press + 6 Push Press (50 % of 1RM SP)

2x 4 strict press + 5 Push Press (60% of 1RM SP)

2x 3 strict press + 4 push press (70% of 1RM SP)

B.: 4 rds FT

High Skill

10 m HSW
11 Box jump overs
20m (10m Right arm -10m Left arm) Single Arm KB Overhead Moving Lunge 16kg/12kg
250/210 m row
30 DU

Low Skill

3 Wall Climb
11 Box jump overs
20m (10m Right arm -10m Left arm) Single Arm KB Overhead Moving Lunge 16kg/12kg
250/210 m row
60 SU

C.: 3 rds for quality

16-20 Straight Arm Russian Twist 10kg /5kg plate

2021.12.02. - csütörtök

Week 2

Wu.: 4 rds

1/side TGU @easy weight

16 High Plank Alt. Cross-Body Knee to Elbow

10 Scapula pull up, hold 2”

A.: Single DB Workout, 8 rds

1 DL R

2 Hang clean R

2 Thruster R

3 Devil press R

then Left side. Right (R) + Left (L) = 1 round

@moderated weight 1x15-17,5 kg/10-12,5 kg

B.: 18’ Amrap

row/ski @ Nasal Breathing

at 3’,9’,15’

12 Box Dips
8 C2B

at 6’,12’,18’

8 Down up
6 Strict T2B

C.: 3 rds

20” Goblet wall sit 24kg/16 kg

* quick change!

30” Ring Plank

*rest 40”

2021.12.01. - szerda

Week 2

WU.: 3 rds

6 Barbell Muscle Snatch @only BB

6/side Single Leg RDL

10 Bird dog

6 Tuck Jump (2sec pause at bottom)

A.: 5 rds

1 Snatch Grip High Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Pause Low Hang Power Snatch (2sec pause at bottom)

* same weight 65-70% of 1RM of Power snatch or

*rest 75”-90”

B.: 4 rds

15/12/9/6 T2Ring

6 Dumbbell Power Maker 2x 17,5-20kg / 12,5-15 kg

3/6/9/12 Box Jump (60/50cm)

ACC.:

3x10-12 Arnold Press

3x10-12 Hammer Curl

* rest 30” btw. sets

2021.11.30. - kedd

Week 2

A.: 3 rds

10-10 X Band Walks

10 superman

8 Kang squat

10 Plank Jack

B.: 3 sets 2x16/12 kg

8 Dual KB R. Swing

6 Dual KB Snatch High Pull

8 KB Push-Ups

* rest 40”

C.: Emom 20’

1. 210/180 m Row

2. Max Deadlift (work through the minute) 40-45kg /30-35kg

3. 10 Bar Facing Burpees

4. Max Hang Clean&Jerk (work through the minute) 40-45kg /30-35kg

5. Rest

*at the 2. and 4. min. try to not put down

D.: Tabata in 4 minutes

WB clean

Wall Ball Sit Ups - at the wall

ACC.: 3x10/ side

Side plank rotation with plate 2,5kg – 1,25kg

2021.11.29. - hétfő

Week 2

A.: 3 rds

30”/side Split Squat Pulses

12 Dead Bug

12 Tibialis raise

8/side Single Leg Calf Raises

B.:STR._ E2MOM

Cyclist Front Squat 10,10,8,8,6,

Tempo 2020

2 – Moving down, 2 seconds to squat to full depth
0 – Hold for 0 seconds at the bottom (do not pause)
2 – Moving up
0 – Start the next rep after 0 seconds (do not pause between reps)

* lower rep --> increase weight

C.: 4 rds FT

12/9 – 15/12 – 18/15 – 21/18 cal row

20 Alternating Deficit Jumping Lunges

6 Strict pull or Banded Strict Pull Up

12/15/18/21 R. Swing 20/16kg

ACC.:

3x10-12/side Banded Cross Body Chop

2021.11.28. - vasárnap

Wu.: 3 rds

25” reverse plank

12 Frog Bridge

10-10 step High Plank Lateral walk

14 Jumping Jack

A.: 6 rds 50” work – 10” rest

5 plank to push up + 10 Hollow rock

5 Down up + 20 SU

B.: 3 rds For Time, work in pair

1000m/1500m/2000m row

12 Cluster @40-45/25-30 kg

50 HRPU

12 Atomic Sit-up

50 Air squat

12 Kipping HSPU /pike push-ups

2021.11.27. - szombat

Wu.: 3 rds

25” reverse plank

12 Frog Bridge

10-10 step High Plank Lateral walk

14 Jumping Jack

A.: 6 rds 50” work – 10” rest

5 plank to push up + 10 Hollow rock

5 Down up + 20 SU

B.: 3 rds For Time, work in pair

1000m/1500m/2000m row

12 Cluster @40-45/25-30 kg

50 HRPU

12 Atomic Sit-up

50 Air squat

12 Kipping HSPU /pike push-ups