TXT PROGRAMMING 05/11/20-05/16/20 STRENGTH WEEK: #2

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MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up: 2 Rounds:
    
5/5 Plank to Push Up
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
    Push ups
    Tall Plank hold
    Close Grip KB chest press (hips up)
    Plank to push up
 
    10 R/L SA KB Chest Press
 
30-45     WOD 
15 Min AMRAP
10 R/L ½ sit out
10 OH swing
10 Spinal rock to KB OH press
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3-4 Rounds 
30 Grasshoppers
10 Sarratus Push ups
30 Scissor Kicks
10/10 Lunges
  
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
Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1 each side
Forward lunge-Press-Windmill-Get down - get up
Single Leg Deadlift
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
    30/15sec x 3
Good Morning with KB reach
4 high knees to sprawl
    Alternating single leg v-ups
 
    20-30    POWER LIFT Strength
    8 Min AMRAP
    10 Deadlift
    10 SA Deadlift jump over to other SA dead lift
10 Rotational Deadlifts
 
30-45    WOD
4 Rounds
5/5 ½ Kneeling Swings
10 Goblet Squats
10 Plank extensions w/ Push Up (count the p.u.)
 
  
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: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
30-45  WOD
1,2,3,4,5,6-10
Single Leg Deadlift each side
 
2 Burpees between each exercise!
 
10,9,8,7,6-1
Jump lunges each side
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5MIN AMRAP
30 Mountain Climbers
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges
 
    20-30    LUNGE Strength
5 rounds
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 2 Min ON// 1 Min REST
(Try to get as far as you can get in 2 min. If you finish all the exercises under 2 min continue circuiting through them. Where you stop is where you start after the rest. Get as many rounds as you can.)

5/5 KB snatch 
5/5 KB swings
2 wall walks or 3 inchworms
5 KB Burpee + Thruster + Goblet Reverse Lunge 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
3x Bear crawl forward and backward
 
    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 over head tricep extension (of standing if bad knees)
 
30-45 WOD 
    3-4 Rounds
    Right Side:
    3 strict press
    3 seated press
    3 SA chest press
    5 full spinal rocks
    Left side: repeat