Strong Body Blog

2022.08.19. - péntek

WEEK 2 DAY 5

WU.: 2 RDS

30” SUPINATED PASSIVE HANG

10 DB PULL OVER *2-3” HOLD

5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL

A.: EVERY 2 MINS X 6 SETS

5 HANG CLEAN PULL

4 HANG POWER CLEAN BELOW KNEE

3 POWER CLEAN

B.: E2MOM_8’

1ST 10-12 DOUBLE KB/DB PUSH PRESS + 250M/200 M ROW

2ND 10-12 DOUBLE KB/DB BENT OVER ROW + 250/200 M ROW

C.: 10 RDS FOR TIME

OPTION 1

20 DU

2-3 BMU

3 STRICT HSPU

*TC12’

OPTION 2

50 SU

3-5 BOX BMU

3-5 PIKE STRICT HSPU OR KIPPING HSPU

D.: STRETCHING

TWISTED CROSS

PASSIVE RING HANG

MIXED GRIP PASSIVE BAR HANG

THREAD THE NEEDLE

2022.08.18. - csütörtök

WEEK 2 DAY 4

2” CARDIO

THEN, 3 SETS OF

10 REVERSE NORDICS

5/SIDE SHINBOX SWITCH

10M DUCK WALK

A.: 3 SETS

4,4,4 FRONT SQUAT 41X1

30” REST

20-40” L-HANG OR TUCK L-HANG

90-120” REST

B.: 3 SETS

6-8/SIDE KNEE OVER TOE SPLIT SQUAT 3110

45” REST

12-14 BB BACK RACK GM, 3020

45” REST

C.: 20’ AMRAP

40/32 CAL ROW

24 PIKE LEG LIFT OVERS

12 ALT. KB SUITCASE R. LUNGES 2X20-24KG/2X12-16KG

30 M FARMER CARRY

D.: STRETCHING

COUCH STRETCH

PIRIFORMIS WALL STRETCH

SADDLE POSE

2022.08.17. - szerda

WEEK 2 DAY 3

WU.: 3 RDS

5/SIDE SHINOX HIP EXTENSION + SWITCH

5/SIDE SINGLE LEG HIP THRUST

10 MIDDLE SPLIT WITH KNEE BENDS

A.: 5 SETS

1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT

30-45” REST BTW SETS

5 SETS

1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG SQUAT SNATCH

30-45” REST BTW SETS

B.: 4 SETS

3,3,3,3

DEFICIT SEGMENT SNATCH GRIP DL, 3131

90-120” REST

C.: 3 SETS FT_TC 18’

250M/200M ROW

4 DB BURPEE BOX STEP OVER 2X17,5-20 KG/ 2X12,5-15KG KG, 20/16”

6 DB HPC 2X17,5-20 KG/2X12,5-15KG KG

15 ANCHORED SIT-UP

6 DB HPC

4 DB BURPEE BOX STEP

D.: STRETCHING

MIDDLE SPLIT

T-SPINE CAN OPENER

BUTTERFLY STRETCH

SHINBOX HP ER STRETCH

2022.08.16. - kedd

WEEK 2 DAY 2

WU.:

90” CARDIO

THEN, 2 RDS

10 BANDED SHOULDER EXTENSION *HOLD 2-3”

5/SIDE FORWARD SHOULDER WALL CIRCLES

5/SIDE WINDMILL

10 SDL HP @EASY WEIGHT

A.: 3-4 SETS

2 PAUSE PUSH PRESS*PAUSE 2" IN THE DIP AND 2" OVERHEAD

2 PAUSE POWER JERK *PAUSE 2" IN THE DIP AND 2" OVERHEAD

*30” REST

5 HSPU NEGATIVES OR DEFICIT HSPU NEGATIVES 3-4" LOWERING

*90-120” REST

B.: FT TC_16’

14-12-10-8-6 KB SEE-SAW PRESS 2X20KG/2X12KG

7-6-5-4-3 STRICT PULL-UP OR BANDED PULL-UPS

*7’ CAP

*REST 2’

14-12-10-8-6

KB GORILLA ROW (R+L = 1 REP) 2X20KG/2X12KG

KB PUSH UP

*7’ CAP

C.: 2-3 SETS

8-10/ARM SINGLE ARM INCLINE DB BENCH PRESS 20X0

*REST 30”

8-10/ARM BANDED CHAINSAW DB ROW 20X0

*REST 60”

D.: STRETCHING

KNEELING TRICEPS STRETCH

BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION

SUPINE BENCH WEIGHTED CHEST OPENER

SEATED BARBELL SHOULDER EXTENSION STRETCH

2022.08.15. - hétfő

WEEK 2 DAY 1

WU.: 2 RDS

1’ CARDIO

5/5 SHINBOX THORACIC ROTATION

30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC

5 BW JEFFERSON CURL

A.: 3 RDS

5,5,5 REPS 1-1/4 FRONT SQUAT *LOAD WILL BE ANYWHERE FROM 50-65% OF YOUR MAX LOADS.

*REST 20-30”

8 DB BURPEE * SPEED FOCUS

*REST 90"- 120"

B.: EVERY 3’ X 4-5 SETS

14-20 CAL ROW

10 DB FR WALKING LUNGES

10-15 T2B OR K2E

C.: 2-3 RDS

4-6 NORDIC HAMSTRING CURL 40X1

REST 30”

10-12 DB RDL 3010

*REST 60-75”

D.: STRETCHING

HALF KNEELING ANTERIOR LINE STRETCH

FRONT SPLIT

SUPINE HAMSTRING STRETCH

2022.08.14. - vasárnap

Week 1 Day 6,7

WU.: 3 RDS

3/3 RDL,

5 KANG SQUAT + 20" DEEP SQUAT HOLD,

20" PLANK

A.: 3 RDS

8/8 FR SPLIT SQUAT

*REST 30"

20/20" STAR SIDE PLANK

*REST 60"

B.: 3 RDS

8 SDL1030

*20" REST

30" BRIDGE HOLD

*REST 50"

C.: E3MOM X 3-4 RDS

12 SUITCASE R LUNGES

3 WALKOUT

8 BURPEE

3 WALKOUT

12 BOX STEP OVER

12/9 CAL ROW

2022.08.13. - szombat

Week 1 Day 6,7

WU.: 3 RDS

3/3 RDL,

5 KANG SQUAT + 20" DEEP SQUAT HOLD,

20" PLANK

A.: 3 RDS

8/8 FR SPLIT SQUAT

*REST 30"

20/20" STAR SIDE PLANK

*REST 60"

B.: 3 RDS

8 SDL1030

*20" REST

30" BRIDGE HOLD

*REST 50"

C.: E3MOM X 3-4 RDS

12 SUITCASE R LUNGES

3 WALKOUT

8 BURPEE

3 WALKOUT

12 BOX STEP OVER

12/9 CAL ROW

2022.08.12. - péntek

WEEK 1 DAY 5

WU.: 3 RDS

30” SUPINATED PASSIVE HANG

10 DB PULL OVER *2-3” HOLD

5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL

A.: EVERY 2 MINS X 6 SETS

UNBROKEN COMPLEX

4 HANG CLEAN PULL

3 HANG POWER CLEAN

2 POWER CLEAN

2 FR R LUNGES (1/LEG)

B.: OPTION 1

10 RDS FOR TIME_TC 12’

6 BJO 24/20”

2 WALL WALKS

2 MUSCLE UP

OPTION 2

10 RDS FOR TIME_TC 12’

6 BJO 24/20”

3 WALKOUT

3 BURPEE PULL UP

C.: EMOM 8’

12-14 DB BENCH PRESS

6-8 GORILLA ROW (R+L =1)

D.: STRETCHING

TWISTED CROSS

CHILDS POSE WITH LAT STRETCH

PASSIVE RING HANG

2022.08.11. - csütörtök

WEEK 1 DAY 4

WU.:

30” CARDIO @EASY

5/SIDE HALF KNEELING WEIGHT SHIFT

10 LOW SWITCH COSSACK SQUAT

10 SQUAT HIP ROTATION

A.: 3 RDS

5,5,5 FRONT SQUAT 51X1

30” REST

20-40” L-SIT OR TUCK L-SIT

*REST 90-120”

B.: 3 RDS

6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED

*30” REST

12-14 DB/KB WEIGHTED GM 3010

60” REST

C.: 20’ AMRAP

40/32 CAL ROW

10 ROWER PIKE (RING/FITBALL IF YOU HAVE NOT ROWER)

10 KB FR TALL KNEELING TO STANDING 2X20/2X16

30M FR KB CARRY 2X16/2X12

D. STRETCHING

COUCH STRETCH

HEEL SIT

ELEVATED PIGEON

2022.08.10. - szerda

WEEK 1 DAY 3

WU.:

2’ CARDIO

5/SIDE SHINBOX HIP EXTENSION + SWITCH

6/SIDE SINGLE LEG HIP THRUST

10 MIDDLE SPLIT WITH KNEE BENDS

A.: 10 SETS

1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT

REST 30-45”

B.: 4,4,4,4

DEFICIT SEGMENT SNATCH GRIP DL 3131

*REST 90”

C.: FT_TC 16’

BUY IN 40 DU

THEN,

4 RDS OF

3/3 SINGLE ARM DB BURPEE 22,5 KG/15KG

200 M RUN

12 ALTERNATING SINGLE ARM DB SNATCH 22,5 KG/15KG

CASH OUT 80 DU

D.: STRETCHING

PIGEON STRETCH

BUTTERFLY STRETCH

COBRA STRETCH