TXT PROGRAMMING 02/15/21-02/20/21 STRENGTH WEEK: #2

MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 


Warm Up: 2 Rounds:
   
5/5 Plank Up/Down
5/5 Sprinter Sit up
10 KB Good Mornings
10 Tuck Jumps (Or squat/squat jump w/ knee drives)


    20-30   Horizontal Press Strength 
    10 R/L SA KB Chest Press
   
45 sec / 15 sec x2 
    DBL KB CHEST PRESS
    Sit up to Halo alt. side each sit up
    Goblet KB chest press (hips up)
    TRX PUSHUP to TRICEP EXT. 


    10 R/L SA KB Chest Press


30-45     WOD 
15 Min AMRAP
10/10 sit out
10 OH swing
10 Spinal rock to KB OH press
10 Wall Ball Burpee or Burpee on KB to Thruster
Row or Run 250M




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min
4 Rounds 
30 Grasshoppers
10 Spiderman Push ups
30 Leg Scissors up/down 
20 Swimmers
100m run or Row
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
V-UP + Russian twist (double count reps)
Superman
5 sec ARCH BODY HOLD (stays the same)


30-45    WOD (complete fill sequence on left side then right side.) 
Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1 each side
Forward lunge-Press-Windmill- Turkish Get down - Turkish get up on Left Then Right.
Single Leg Deadlift + Clean + Rev Lunge Left Then Right. 
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
    30/10 sec x 3
Good Morning with KB forward reach
4 high knees to sprawl
    Alternating single leg v-ups


    20-30    POWER LIFT Strength
    8 Min AMRAP
    10 Sumo Deadlift
    10 SA Deadlift jump over to other SA dead lift
10/10 OA Swing to clean to rev. lunge


30-45    WOD
4 Rounds
5/5 OA Swings
10 Goblet Squats + Bicep curl 
10 Plank with KB pull through then Push Up (count the p.u.) (pull right pushup, pull left pushup.)
5/5 Goblet Box Step up


  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 40 sec on/15 sec off 2 Rounds
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge


    20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5 Pullup negative 3 sec count lower
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over


30-45  WOD ascending and descending reps.
1,2,3,4,5,6-10
DBL KB Dip to DBL KB Pushup


5 T2B or V-Up


10,9,8,7,6-1
Burpee box jump


5 T2B or V-Up
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5MIN AMRAP
30 Mountain Climbers
5 pushup
5/5 Rocking Lunges 
10 Situp 
20 Glute Bridges
30 Bicycles 


    20-30    LUNGE Strength
5 rounds EMOM 
1 min Lunge squat Lunge (body weight) no rest
1 min  5 S.L. Deadlift/Clean/ Reverse Lunge (Right)
5  S.L. Deadlift/Clean/ Reverse Lunge (Left)


    30-45    WOD 5 Rounds
5/5 KB snatch 
5/5 KB swings
2 wall walks or 3 inchworms
5 KB Burpee + Thruster + Goblet Reverse Lunge 
50m Gob Lunge (there and back)


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 20/15/10/5 (3x does not change)
3 x side shuffle + 1 sprawl
3x Inchworm + scorpion
Touch jump twist (DBL count) 
3x long jump forward and hop back 


    20-30    Vertical Press Strength 
4 rounds - 45 on/ 15 off
    ½ kneeling KB curl to OH press R (right knee down)
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling goblet shoulder press to over head tricep extension (of standing if bad knees) 


30-45 WOD 
    4 Rounds
    Right Side:
    3 strict press + KB clean
    3 snatch + oh squat (if there is mobility)
    3 SA chest press to OH situp
    5 full spinal rocks + Halo  (KB Halo optional)
    Left side: repeat

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