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9/22/2019 0 Comments

TXT PROGRAMMING 09/23/19-09/28/19 STRENGTH WEEK: #9

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique
https://youtu.be/xnLaMMIaVZo
WARMUP: (suggestion)
1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q
20 DEAD BUGS
30 LEG LIFTS


20-30    Lift Strength
SUPERSET  5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 5 reps.
RTR to top weight of 5 reps. 5X5 at top weight.

 
30-45 WOD 
TRICIA's (PEACHMARK BENCHMARK) (reps can be broken up it does not have to be top to bottom)
CHIPPER!!! (22 jump squats or squats every 5 min)
22 Box Jumps (KX 20W/24M)
22 Goblet Squats (pause 3 sec at bottom) (KX 35W/53M)
22 Heavy Dead lift (KX 53W+/70M+)
22/22 Goblet Lunges (KX 35W/53M)
22/22 Bulgarian Split squats (KX 35W/53M)
22/22 Weighted Box Step ups (KX 35W/53M)
22/22 Single Leg Dead lift (KX 35W/53M)
22 Sumo Dead lifts (KX 35W/53M)
22 V-ups
 
 
TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
WARMUP: (suggestion)
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s
 
 
20-30MIN STRENGTH HORIZONTAL PULL:
 10 min EMOM ODD & EVEN 
ODD MIN: 1st,3rd,5th,7th,9th: 8/8 LAWN MOWER ROW (on each arm) and 5 push-ups 
EVEN MIN: 2nd,4th,6th,8th,10th: 5 tuck jumps and 10 TRX ROW
 
 
30-45min WOD:
1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next. 
Row 1000m or 300 rope skips or 150 DBL Unders
20/20 KB Clean & press (ON EACH ARM) (KX 35W/53M)
30 Dips
Run 500m or Ski Erg
30 Overhead KB swings (KX 35W/53M)
20 bent over dbl kb row (KX 35W/53M)
10 Pullups (KX Chest to bar pullup)


  
 
WEDNESDAY
0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
10-20 WARMUP: (suggestion)
2 rounds
30 seconds squat hold
10/10 Scorpion
10/10 Iron cross
10/10 Box step up
10 light kb swing
 
 
20-30MIN STRENGTH SQUAT: 
Run the rack on the Squat, DBL KB Squat  or weighted Pistol for 5 reps
Repeat heaviest set 5 times.
https://youtu.be/t7Oj8-8Htyw
(really focus on getting to the next level safely)
 
Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
  Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb+ Women/2-50lb +Men)
 
 30-45MIN WOD
10 Rounds as fast as possible of: (remind everyone to not over grip during snatches to avoid blisters)
   10 Snatches Right (KX 35W/53M)
   10 Snatches Left
   10 Abmat situps

  
THURSDAY
0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Upper body dynamic stretch
https://youtu.be/yKjfZaLAf48
Warm Up: (suggestion)
3 ROUNDS 30 ON/10 OFF
TRX Pushup
KB Overhead Carry
Hollow Body Hold
20-30MIN STRENGTH Horizontal Press:
RTR for DBL KB 5 reps Chest Press:
5 X 5 reps at top weight
 
30-45MIN WOD:
3 ROUNDS
10 KB Pull, Catch and Press (start with kb on the ground like a thruster from the ground)
20 Push up
20 sit up
10/10 Renegade row (no pushup)
Run or Row 250M
(IF SOME ONE FINISHES FIRST THEY GET TO PLANK UNTIL EVERYONE IS DONE)


  
FRIDAY
   0-10 min     Isolated Mobility, Compound Mobility, Movement Patterning/Technique /Upper body dynamic stretch https://youtu.be/yKjfZaLAf48
10-20MIN WARMUP: (suggestion)
3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP


20-30    Core
One Time Fast
100 Dead Bugs
40 Leg Lifts to ceiling stomp
1min Plank
4 Rounds (30 seconds exercise, 10 seconds rest) 
1) Hanging Leg Raises or hollow hold
2) One-leg Hip Bridges R
3) Diver situp
4) One-leg hip bridges L


 
30-45 WOD PARTNER CHIPPER!
--When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to hold two kettlebells while you're going. 
Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, 
then Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun!
60 Hollow Body Rocks
80 WALL BALL (KX 14W/20M)
100 KB Swings (KX 35W/53M)
120 KB Goblet Squats (KX 35W/53M)
140 V-UP
160 BALL SLAM (KX 20W/30M)
4 laps (each partner does 2 laps in the end. You partner holds kbs overhead while the wait for you)

 
SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 Warm Up: 3 rounds (suggestion)
15R/15L Side Lunges
20 reps TRX Rows
20 reps Superman

15-25    Power Lift Partner PISTOLS + Deadlift
10 ROUNDS 30 on /10 off (pistols can be on a box or done with TRX)
30 sec Partner A Alternating Pistol
30 Sec Partner B Alternating Single leg deadlift
 
25-45 WOD 20 MIN For your best time with challenging weight.​
 
RUN 500M
10/10 Goblet Bulgarian split squat (KX 35W/53M)
-------------------------
finish 2 ROUNDS (KX DBL 35W/53M)
10 Double Kettlebell Swing
10 Double Kettlebell Snatch
10 Double Kettlebell Front Squat
10 Double Kettlebell Clean and Press
10 H.R. Push Ups (KX no knees on ground)
10 Double Kettlebell Highpulls
----------------------------
then:
10/10 Goblet Bulgarian split squat (KX 35W/53M)
RUN 500M ​
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