TX​T PROGRAMMING 07/31/17-08/05/17 STRENGTH WEEK: #7

​Monday:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
Warm-up:
20x Judo push-ups
20x Knees to elbows
20x Depth jumps off bench
20x V-ups
20x Walking lunges
Jump rope 2 minutes

20-30 min: RTR on alternating KB strict press for 5 reps, repeat top set 3 times, if they finish with extra time, start over  & RTR bottoms up style.
Super set Strict press with 3 Pullups


30-45 min:  3 rounds


10 snatch R
10 snatch L
5 wall walk
10 bottoms up press R
10 bottoms up press L
10 burpee wall ball





Tuesday:


0-10 min: Isolated / Compound Joint Mobility.


10 - 15 min: Technique and Form Warm Up (choose according to the day’s workout)
Warm-up: 2 rounds
50x Squats
Rest 30 seconds
40x Push-ups
Rest 30 seconds
30x Box jumps, any height
Rest 30 seconds
20x Pull-ups
Rest 30 seconds
Jog 400m

15-25 min:  CORE:  - 30 sec of each exercise for 3 rounds, no rest:
chinees
Russian twist
flutter kick
plank
side plank hip up (r)
side plank hip up (l)


** 1 minute PLANK HOLD


25-45 min:  20 min CUTOFF


Reps: 10, 15, 20, 25, 20, 15, 10
BOX JUMP
RUSSIAN TWIST
KB COFFIN SITUP



Wednesday:


0-15 min: Isolated / Compound Joint Mobility.15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
Warm-up:
3 minutes jump rope
10x Hip drop (sun salutation)
15x Pull-ups
60 seconds hollow rock
Jog 3 minutes

20-30 min:  RTR on the SINGLE LEG DEADLIFT with 6 reps – repeat top set 3 times with a set of 10 KB DEAD DRAG in between


30-45 min: 21-15-9 reps of
KB DEAD SWING  https://www.youtube.com/watch?v=_luugqXNAKc
DIAGONAL TOE TOUCH
TRX HAMSTRING CURL
100 JUMP ROPE (Stays the same every round)



Thursday:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
Warm-up:
20x Judo push-ups
20x Knees to elbows
20x Depth jumps off box
20x V-ups
20x Walking lunges
Jump rope 2 minutes or ROW or Battle Rope

20-30 min:  RTR on the Split Row 5 reps x 5 sets at the top weight SUPERSET with TRX Back Fly


30-45 min:            
10 min EMOM: (every minute on the minute do all 3 exercises rest if you have time left over in the minute.)
8 KB Bent over row
8 HOLLOW BODY ROCK
8 KB Clean (4/4)



Finish with 5 min of partner sprints





Friday:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
Warm-up
Run 4x50m; down forward, back reverse
Then, 2 rounds of
25m Walking lunge, forward
25m Walking lunge, backward
15x Push-ups
15x PVC shoulder dislocate20-30 min:  Pistol (trx assisted, bench assisted, partner assist or no assistance)  have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. https://www.youtube.com/watch?v=1-Yuq9pD7JY


30-45 min:  
4 rounds:  
10 pullups,
15 pushups,
20 situps,
30 goblet squats





Saturday:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)
Warm-up: 3 rounds
15x Broad jumps
10x Jumping lunges
20x Push-ups

20-30 min:  RTR on the KB chest press, repeat your top set 4 times. SUPERSET with 10 jump jack lunge


30-45 min:  3 rounds:  
5 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU
10 sumo deadlift high pull,
10 pushup,
10 jump squat,
1 lap farmer carry