TXT PROGRAMMING 09/09/19-09/14/19 STRENGTH WEEK: #7

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MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Vertical Press Strength LUNGE AND ALTERNATING STRICT PRESS (start standing then lunge to kneeling position and press right and left(1 rep,)
then reverse lunge back to standing. Then lunge on other leg and press right and left (2 rep.) Always do presses in kneeling position of lunge.
RTR on LUNGE and alternating kb strict press for 5 reps, 
repeat top set 5 times, if time start over RTR bottoms up style
 
30-45 WOD 3 rounds
10/10 snatch right and left, (kx 35w/53m)
20 over head kB swings, (kx35w/53m)
10/10 alt one arm push up, (hand on kB then change to other hand)
10 burpee wall ball
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30 Core Strength 30 sec of each exercise for 3 rounds, no rest:

Lateral Med Ball Throw R (Rotational twist with ball throw at wall. Please make sure the wall will not crumble.)
Lateral Med Ball Throw L
Flutter kick 
Plank
Side plank hip Lift R
Side plank hip Lift L

 ** 1 minute Superman hold
 
30-45 WOD 15 min AMRAP every 3 min STOP and everyone does 10 sitouts or grosshoppers then continues.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 V UPS 
5 BURPEES 
10 BALL SLAM (kx 15w/25m)

  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30   Lift Strength RTR 3reps R & L side lunge with snatch.
Start in Side lunge right stance and with the left arm snatch as you step feet together 3 reps. 
Then start in side lunge stance on left and with right arm snatch as you step feet together 3 reps. 
Then move up to next weight. 
(SEPARATE MOVEMENTS IF YOU ARE NOT COMFORTABLE TEACHING IT. Do 3 kB side lunge the 3 snatch.)


 
30-45 WOD
21-15-9 reps of 
DBL KB THRUSTER, (kx 25w/40m)
50m one arm farmer carry R (kx 40w/80m)
50m one arm farmer carry L , 
one arm swings R (kx 35w/53m)
One arm swings L 
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Horizontal Pull Strength RTR with 5 rep DBL KB Bent Over Row superset with 15 rep banded tricep pulldown 
When you reach your top weight for dbl kB bent over row do 5 sets with banded tricep pulldowns. 


30-45  WOD PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through all 3 EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B
20 Over head KB SWING (kx 35w/53m) 
EMOM 2:
20 cal row
20 H.R. Pushups 
EMOM 3:
100m dbl kB waiter carry (kx 25w/40m) 
20 TRX ELBOWS WIDE ROW
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Strength Squat  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.
10 rounds 40 sec ON// 20 sec OFF ALTERNATE LEGS AS MANY TIMES AS YOU WANT DURING THE 40 SEC 
 
30-45 WOD 
3 rounds: 
5/5 Turkish getups, (kx 35w/53m)
10 sumo deadlift high pull, (kx 53w/80m)
10 jump squat


1 lap farmer carry (kx dbl 40w/80m)


 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Horizontal Press Strength RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 
 
30-45 WOD 5 rounds: 10 pullups 
15 pushups 
20 situps 
30 goblet squats (kx 35w/53m)