Strong Body Blog

2018.07.03. - kedd

WU:Gymn + Mob
3 rounds:
- 8 Wall facing OHS
- 10 KB SDHP
- 10 Scapula pullups

A.
Snatch mobility + wu: Snatch sots press in recieving position 3 x 5

B.
Power snatch + OHS: 5 x 2+2
RX:climbing for a heavy set
Open: practice with a managable weight
rest 60-90 sec

C.
Deadlift
RX:3 x 3 @80%
Open: 3 reps of sets with increasing weight until the RX group ends

D.
30 Strict T2B (Open: Strict K2E or Leg raises or knee raises with controlled
TC: 4 min

E.
AMRAP 4'

Sprint 200m
15 Deadlift 70/50kg (Open: 45/30kg)
AMRAP HSPU (Open: AMRAP Box HSPU)

- rest 1 min

AMRAP 4'

Sprint 200m
16 Alternating KB Snatch from ground 24/16kg (Open: 20 Am.swing 16/12kg)
AMRAP C2B Pull-ups (Open: AMRAP Banded Pull-ups or ring rows)

2018.07.02. - hétfő

WU: Gymn + Mob
3 rounds:
- 10 Good morning to squat to GM to stand complex
- 10 Snow angel

A.
Hang clean from beyond the knee
RX: work up to a heavy triple in 10-12 min
Open: work up to a medium triple in 10-12 min (focus on technique)

B.
Back squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 - start at medium and increase the weight in every sets

Rest 2'

C.
AMRAP 15'

Run 200m
10 Pull-ups (Open: Banded or Ring row)
10 Burpees

D.
100 Russian twist w/ plate

2018.06.30. - szombat

A:10 min shaolin + hip, shoulder , ankle mobility

B: rx

5x8/8 pistol + weight

open: pistol progression

band, box, trx, ring

C: Team of 3

Tc 35'

100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg

50 syncron dead du kb cluster

1000m run

50 syncron dead du kb cluster

100 cal row : 1 row; 2 du kb front rack hold

D:streching

2018.06.29. - péntek

A: 5 min gymn+ 5 min barbell wu

Rx: squat work,

Open: power work and focus the technik

emom 4'

- 6 squat snatch 50%

- 6 sq clean 50%

1 rest

emom 4'

-5 sq snatch 60%

-5 sq clean 60 %

1 rest

emom 4'

-4 sq snatch 70%

-4 sq clean 70%

1 rest

emom 4'

-3 sq snatch 75%

-3 sq clean 75%

C: SB threesuck

Rx:

station 1: 3 min max reps du

station 2: 3min max push press 30/20 kg

station 3: 3 min max cal row

Open:

station 1: 3 min max du- simple

station 2: 3 min max push press only barbell

station 3: 3 min max cal row

D:3 rds

10 ring biceps curl

10 floor barbell triceps

10 ring or trx triceps

10 chine strict pull up

E:streching

2018.06.28. - csütörtök

A: 10 min shoulder and hip mobility

B: 10min

Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk
Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk

C: Team of 2

60 cal row: 1 row, 1 plank
60 syncron thruster Rx: 30/20 Open: only barbell
60 syncron am swing 24/16kg Open 16/12kg
60 syncron burpee

20 min tc'

D: 3rds

15 barbell hip thrust
10 sttb

2018.06.27. - szerda

A:10 min dynamic joga exercise

B: amrap 7'

Rx:

- 1 leg less rope climb
- 2 bar mu
- 3 man maker with light kb

Open:

- 1 rope climb
- 2 bar mu w. Band or box
- 3 man maker light kb

C:Power Block

every 3 min x 5 set

Rx:

- 8 ring dip + weight 10 kg
- 12 fs w 24-32 kg kb
- 5/5 half kneeling shoulder press w. kb

Open:

- 8 ring push up
- 12 fs w 8-16 kg kb
- 5/5 half kneeling shoulder press w. kb

D: tc 9'
Rx: 30/20kg Open: 20/15kg

22-16-10 alt dumbell or kb dead snatch
10-16-22 burpee box jump overs

E: acessory

3 rds

Unbroken

-5 strict pull up
-5 strict ttb
-5 shspu Open: hspu or pike push up

1' rest

2018.06.26. - kedd

A1: 8-10min shoulder and hip mobility

A2: AMRAP 5'

- 5-5 one arm light kb snatch 12/8 kg

- 5 hindu push up

- 5 -5 cossack squat

B: 10min TC'

Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs

Open: Snatch practice: no max load, 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs

C: 3rds

RX: Max reps BSQ 1 RM 60%-65%-70%, rest 2:30 btw sets

Open: Max reps BSQ 1RM 50%-55%-60%, rest 2:30 btw sets

D: AMRAP 8'

Rx:

21 du

15 stoh 60/40kg

9 ttb

Open:

50 simple under

15 stoh 40/25kg

9 k2e

E: Core Power:

100 sit up w. wb 9/6kg

every break 30 good morning w. green band or purple band

2018.06.25. - hétfő

A: 8-10min smr+gymn

B:3 light rds

-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb

B:3 set

max reps weighted push up

2 min rest btw set

C: "Kelly"

5 rds
400m run
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg

D: 100 kettlebell russian twist 24/16 kg

2018.06.23. - szombat

Warm Up: 3 sets:

*30” Active Hanging

*15 Down Up

*10 Good Morning+Squat@ PVC

A)”Kettlebell complex”: E90” for 9 min:

Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB

Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB

B)3 sets of:

* Half kneeling press x6/6@ KB

*Ring Push Up x 10-12 (Open:Push Up)

* Rope Climb x 2-3 (Rx: legless, Open: with legs or 3 WallClimb)

C)15’ AMRAP:

*400 m run

*8 Overhead Squat@ Rx: 30/45 kg, Open: 20/30 kg or FrontSquat

* 10 Lateral Burpee

*8 C2B (Open: PullUp)

2018.06.22. - péntek

Warm Up: Gymn+ running + animal movements in 8 min

A) 3 sets of:

- Dead Bug x 12

- Monster Walk x 10/10 m Forth anf Back

- Reverse Plank Hold x 20"

B)Front squat, from floor, 2 rounds (Squat clean = 1 rep)

Min 1- 8 reps@ 60-65%

Min 2- 6 reps@ 70 %

Min 3- 4 reps@ 75%

Min 4- 2 reps@ 80%

Min 5-7- Rest

C)Amrap 8’

- 1 Thruster@ Rx: 40/60 kg, Open: 25/50 kg

- 1 Burpee Box Jump

- 10 DU's (Open: 30 SU)

- 2 Thruster

- 2 Burpee Box Jump

- 20 DU (60 SU)

- 3-3-30….

- 4-4-40...

D)SMR, stretch