TXT PROGRAMMING 09/30/19-10/05/19 STRENGTH WEEK: #10

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up

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20-30    Vertical Pull Strength 
10 rounds (5 MIN)
15 SEC ON/15 SEC OFF
HOLD CHIN OVER BAR FOR 15 SEC
5 MIN OF:
5 SETS OF 3 REPS PULLUP NEGATIVES (OR TRX NEGATIVES) IF THEY NEED MORE OF A CHALLENGE GRAB A WEIGHT BELT AND RTR w/KB's.
PULLUP FAST AND LOWER YOUR SELF SLOW.


30-45 WOD 
16 minute E.M.O.M.
Minute 1,5,9,13: Run 50M (KX SPRINT)
Minute 2,6,10,14: 5 KB Thrusters + 10 sit-ups (KX single KB 35W/53M)
Minute 3,7,11,15: 25 D.U. (125 singles) (BEGINNER 75 Singles)
Minute 4,8,12,16: 5 H.R. Push-ups + 10 superwomen


TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Lunges - 10 ROUNDS (8 MINish)
30 ON / 15 OFF
RUN THE RACK. ALTERNATING FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLE-BELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT.


30-45 WOD 15 minute AMRAP:
2 Wall Walks or Inch worm
4 Over mat Burpees
6/6 Sitouts
8/8 Jump Lunge or light goblet lunge
10 Heavy KB Swings (KX 40+W/70+M)
(Emphasize quick transitions)  


WEDNESDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   


15-25    Press Strength Turkish Get Up w/ Press (Only get up NO get down.)
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point :)
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.



25-45 WOD  Get As Far Through The List As Possible In 20 Minutes:
100 Rope Skips (50 dbl unders)
20 PULLUPS
 
90 Rope Skips (45 dbl unders)
20 One Arm KB Swings (10R/10L) (KX DBL 25W/45M)
 
80 Rope Skips (40 dbl unders)
20 One Arm KB Swing clean (10 R/10 L) (KX single KB 25W/45M)
 
70 Rope Skips (35 dbl unders)
20 One Leg Deadlifts (10 R/10 L) (KX single KB 25W/45M)
 
60 Rope Skips (30 dbl unders)
20 Goblet Squats (KX 40W/70M)
 
50 Rope Skips (25 dbl unders)
20 Bottoms Up Presses (10 R/10 L) (KX 20W/40M)
 
40 Rope Skips (20 dbl unders)
20 Wall Balls (KX 14W/20M)
 
30 Rope Skips (15 dbl unders)
20/20 Mountain Climbers (R&L)
 
20 Rope Skips (10 dbl unders)
20 Ball Slam (KX 20W/30M)


10 Rope Skips (5 dbl unders)  
THURSDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


15-25    CORE  8 rounds 20sec on /10sec off
Side Vup (Switch sides every round)
THEN:
50 Bird Dogs
50 Dead Bugs

25-45  WOD    START WITH: 1 MIN FARMER CARRY (KX DBL 53+W/80+M)

THEN:
10 MIN AMRAP
5 PULLUP
5/5 SIDE PLANK HOLD WITH ONE LEG LIFT
5 PUSHUP
5 DBL KETTLEBELL PUSHUP TO LSIT (Bigger KB will be better for balance)
5 FAST BODY WEIGHT SQUAT(no weight)
5/5 KB ALTERNATING LUNGE AND UNDER FRONT LEG PASS (Keep posture upright.) (KX single KB 20W/35M) (Modify with pulsing lunge or omit exercise.)
5 SITUP

THEN END WITH: 1 MIN FARMER CARRY (KX 53+W/80+M)

  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Lower Pull (LIFT) Strength - Sumo Deadlift RTR 3 reps
When you find your heaviest weight do 5 sets of 3 reps


30-45 WOD (KX 53+W/80+M)
15 Single KB Deadlift + Plank Jump Back (Hands on KB handle and hop back into plank, then hop forward)
5 Frog Hop forward & Backward (1 rep)


10 Single KB Deadlift + Plank Jump Back
10 Frog Hop forward & Backward (1 rep)

5 Single KB Deadlift + Plank Jump Back
15 Frog Hop forward & Backward (1 rep)


10 Single KB Deadlift + Plank Jump Back
10 Frog Hop forward & Backward (1 rep)


15 Single KB Deadlift + Plank Jump Back
5 Frog Hop forward & Backward (1 rep)




SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Horizontal Pull Strength -  5 rounds
15 TRX Back fly
15 DBL KB Bent over row


30-45 WOD
  15 Minute ASCENDING AMRAP:
1,2,3... R/L TRX Power Pull
1,2,3...Knees to Elbows or V-up
1,2,3... Wall Balls (KX 14W/20M)
10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER)