TXT PROGRAMMING 05/17/21-05/22/21 STRENGTH WEEK: #5

TXT PROGRAMMING
05/17/21-05/22/21
STRENGTH WEEK: #5



MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 hindu pushup
10 sit ups
20 spider planks
10 gob chest press
 
 
 
    10-20  Strength Horizontal Pull: (ZOOM Plank on bench and 5/5 KB Row then hollow body hold for 1 min.)
3 ROUNDS EACH
PARTNER UP
A. 10 TRX row negatives (3 second lower)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]
 
20-45     WOD:  (While doing single unders every attempt at a double under = 5 reps)
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 500m or 300 rope skips or 60 DBL Unders
20/20 KB Clean & press
30 Ring dips or Box dips
Run 500m 
30 Overhead KB swings 
20 bent over dbl kb row
10 Pistols per leg 
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk
10 squat jacks
10 leg lift
10 over the shoulder ball throw
  
20-30  SQUAT Strength Tempo squat & goblet squat 
3 rounds
6 Tempo gob squat 3 sec down, 2 sec pause, 0 up, 0 pause at top
5 RTR Gob squat no tempo
10 Jump squat
 
30-45    WOD: 30/20/10
-WALL BALL
-BOX JUMP
-KB SWING HIGH PULL
-BALL SLAM
  
 
WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump 
TRX ROW or kb bent over row   
 
    10-25    Strength Horizontal Press Tempos and running the rack. At top weight only do KB chest Press.
3 rounds 5 Tempo pushup (3 second down, 1 second pause 0 up, 0 pause at top.)
RTR with 5R/5L Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight.
 
25-45    WOD: 5 ROUNDS [15 MIN]

5 TRX PUSHUP
5 TRX MUSCLEUP https://www.youtube.com/watch?v=yMZGD8NxWt0 (zoom KB skull crusher)
5R/5L KB SNATCH
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
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch
 
    15-25  CORE Strength:  [10 MIN]
REP: 30/20/10
-VUPs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp
25-45  WOD: 20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
        One Arm Clean & Bottoms up Push Press Alternate arms
        Gob Squat bicep curl
        V-up & over add kb for extra challenge
        Bar Hanging slow leg lift & lower (can also be done on the floor)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
 
 
    20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP  8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)
 
    30-45    WOD: 15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 
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.) (Zoom: Jump Jacks)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 
Burpee lunge
Long jump shuffle back
Plank shoulder tap
 
    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners (ZOOM 5 kb dead drag & 1 min plank.)
A: 5 PULLUPS
B: partner plank
 
30-45 WOD: 4 Rounds
7R/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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