TX​T PROGRAMMING 08/21/17-08/26/17 STRENGTH WEEK: #10

MONDAY

1.0-10 Isolated / Compound Joint Mobility.

2. 10-20 Technique and Form Warm Up (choose according to the day’s workout)

20 Double Unders / 40 Skips
5 Pushup
5 Frog Plank
5 Jump Squat
10 Walking Lunges
10 Cal Row/100m Run

2 Rounds:- 10 Bar Scapular retractions (Click here for a demonstration)
- 10 scapular wall slides(Click here for a demonstration)

3. 20-30 STRENGTH: (Cut off after 10 minutes)

PULL-UPS: Partner up!
-Demonstrate a pull-up and show everyone how to activate their lats by sliding their shoulder blades toward their glutes. An example is given in the video above.

-Make everyone try a pull-up if they haven't done one before.

-Then, make sure everyone is partnered up for the following pull-up modifications:

PROGRESSIONS:

Super beginner:  10,9,8...1 Deep TRX rows

Beginner: 10,9,8...1 Jumping Pull-ups

Intermediate; 10,9,8... 1 Ring Negatives

Advanced: Find 1RM pullup. Perform 1 Rep Max 3 times.

If "advanced" students finish early, do a 5,4,3 2,1 of partner, bodyweight pullups.

4.30-45 WOD: (for time)


30 KB Swings

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5 Rounds:

10 thrusters (2 hands, 1 kettlebell OR FOR MORE ADVANCED 2 KB)

10 Spinal rock handstand (A.K.A. inverted Burpee)  Spinal rock variations inverted burpee to handstand demo

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30 KB Swings

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TUESDAY
1.0-5 Basic Mobility

2. 5-10 Dowels

3. 10-20 Specific Warm Up

6 minute AMRAP of: 
10 Box step up
10 Walking Lunges
10 Cal Row/100m Run
4 Inch Worms
4. 20-30 STRENGTH:  Walking Lunge / Box Jump

Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps.  Switch!  Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).

5.30-45  WOD: 15 min cutoff

4 Rounds

5R/5L Single-arm KB Swings

10 Leg lifts over KB (side to side over KB)

5R/5L Cossack squat https://www.youtube.com/watch?v=tpczTeSkHz0

10 TRX Jump Squats

Short Sprint

IF THEY FINISH WITH TIME REMAINING IN 15 MIN THEY MUST PRACTICE
PIKE LEG LIFTS  TIL TIME IS UP https://www.youtube.com/watch?v=_2Pvon_vYyY


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WEDNESDAY
1. 0-15 min:         Isolated / Compound Joint Mobility.
2. 15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
10 Push Ups
15 Air Squats
5 Burpees
20 Dowel Pass Throughs
10 One arm Kb Swing
20 hip bridges
3. 20-30 STRENGTH:  Turkish Get Up w/ Press 1 rep max
https://www.youtube.com/watch?v=Wj1AtnRA33c
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.

4. 30-45 WORKOUT:  

LUCKY #7 - 7 Rounds of the following exercises for 7 reps each.
               7 Vups
               7 Snatches Right
               7 Snatches Left
               7 Burpees


               7 Pullups


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THURSDAY:

1.0- 5 min Basic Mobility
2.0- 10 min Dowels
3. 10-20 min Specific Warm Up
5 minute AMRAP of: 

10 trx row
15 Air Squats
15 Butterfly Sit Ups
10 Walking Lunges
4. 20-30 min STRENGTH:  5 rounds:  Farmers carry 1 minute, plank 1 minute.  For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.


5. 30-45 WOD:  
250 m RUN
THEN:
3 rounds for time:
15 toes to bar
15 hollow body rock
15 Straddle up https://www.youtube.com/watch?v=apjmhbxdlKg
15 burpees             


** after 3 rounds finish with 250m Row


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FRIDAY
1. 0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP
4 rounds (not for time - use it to warm up)

10 Push Ups
20 Double Unders / 40 Skips
20 Dowel Pass Throughs 
4 Inch Worms

2. 10-25 MIN LIFT STRENGTH:10-25 MIN STRENGTH: Run the rack  for 15 min of: One leg Deadlift


3. 25-45MIN WOD
*THE SUBE*
20MIN CUTOFF

GUIDELINES
X = cardio
BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups (B knees) (I Plank) (A Plank Chest to ground)
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats
X
20 push ups
X
10 thrusters
X


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SATURDAY
1. 0-5 Basic Mobility
2. 5-10 Dowels
3. 10-20 Specific Warm Up

10 Wall Balls50 BAND PULL APART
50 WIDE ELBOW BAND PULL APART
50 BAND HIGH ROW WITH SCAPULAR CONTRACTION


4. 20-30 STRENGTH:  HORIZONTAL PULL [10 MIN]
3 ROUNDS EACH
PARTNER UP
A. 5 REP R/L LAWN MOWER ROW
B. HOLDS IN PLANK AT THE TRX FACING THE CEILING TIL PARTNER IS DONE


5.30-45 WOD: [5 min]
WAITER/FARMER CARRY 50M THEN SWITCH ARMS https://www.youtube.com/watch?v=7EsUHjLnFmk
Now walk for as long as you can before your grip starts to fail.

FOR BEST TIME: REPS 15/10/5 [10 MIN]
HANDSTANDPUSHUP OR PIKE PUSHUP
T2B
BOX JUMPS



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