08/26/19-08/31/19 STRENGTH WEEK: #5

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Horizontal Pull
DBL KB BENT OVER ROW Or Lawn mower
5 sets x 5 reps
week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight.


TRX Back Fly
3 sets x 12 reps


 
30-45 WOD 
**MAX EFFORT!!! SPRINT**
**FOR ADVANCED STUDENTS, OFFER 4 ROUNDS EACH**


3 ROUNDS:
SHORT SPRINT or 100M Row Fast
15 ABMAT BUTTERFLY SIT-UPS
12 BURPEES


REST 1 MINUTE


3 ROUNDS:
50 DOUBLE UNDERS (OR 150 SINGLES)
15 DIPS on the box


12 TRX JUMP SQUATS
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  SQUAT Strength
DBL KB Squat
5 sets x 5 reps
week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight.


GOBLET SQUAT
3 sets x 10 reps
Light and fast, keep rests short.


Dbl KB Front Rack Bulgarian Split Squats
4 sets x 10 reps


10 on ea side,
 
30-45 WOD
3 Rounds
30 DBL KB Thruster
25 KB SWING
10/10 DBL KB Forward Lunges
15 KB SWING
10 Rengegade Row + Pushups
5 KB SWINGS
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Strength Horizontal Press
DBL KB CHEST PRESS Hips elevated
5 sets x 5 reps
week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight.


DBL KB CHEST PRESS hips on the ground (lighter than the 5x5)
4 sets x 12 reps
 
30-45 WOD
5 ROUNDS [15 MIN]


5/5 Alt. KB PUSHUP
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0
5R/5L KB CLEAN AND PRESS
1R/1L TURKISH GETUP* from the TOP DOWN
*After the last clean and press, from the lockout do the down phase of the getup


until you are laying down and then get back up.
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  CORE Strength CORE [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp

30-45  WOD [15 MIN]
8 ROUNDS 20SEC ON //10SEC 0FF
Do the 3 exercises like a circuit, not separate tabatas.
The Exercises:
1. HANGING L-SIT
2. REVERSE PLANK


3. Pull over to KB SIT-UP
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Strength Power lift
Deadlift
5 sets x 5 reps
Your choice of sumo or conventional. Pick one and stick with it the remainder of the program. week 1 of 5x5s. You will be attempting to increase this weight each week over the next 4 weeks so do not meet failure. Build up to a weight that's challenging and do for 5 total sets at that weight.


Single Leg RDLs
3 sets x 12 reps


12 on ea leg
 
30-45 WOD Build up to 5 reps on Right Then Build up to 5 reps on Left. [20 MIN]
Begin with 1 rep RIGHT and 1 rep LEFT of each exercise then jump rope. Next, do 2 reps on RIGHT and 2 reps on LEFT, then 3, and so on up to 5 reps.
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm bottoms up press
5. 100 jump rope (reps stay the same.)
 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Vertical Pull PULLUP [10 MIN]
5 ROUNDS
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank
 
30-45 WOD 15 MIN AMRAP7R/7L REV. GOBLET LUNGE
4 T2B
14 GOBLET SQUAT
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL.

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