TXT PROGRAMMING 1/06/20-1/11/20 STRENGTH WEEK: #4

TXT STRENGTH WEEK 4​



MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Strength Power Lift
10MIN - RTR 3x, 5R/5L KETTLE BELL CLEAN with swing.
Work up to heaviest kettle bell clean with great form. No rounding in the upper back.
Shoulders always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.) Choose single or double kettle bell.


 
30-45 WOD 
 1 time fast
1 min FLUTTER KICKS
100 Frog Jumps
90 KB SWING
80 (40/40) SITOUTS
70 KB HIGHPULL
60 OH KB SWING
50 DBL UNDERS or 250 JUMP ROPE
40 KB Mtn Climber
30 (15/15) KB WINDMILL
20 BALL SLAM OR BATTLE ROPE SLAM
10 DBL KB PUSHUP TO LSIT
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  Vertical Pull Strength PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps
Beginner: TRX
Intermediate: Use bands
Advanced: weighted

 
30-45 WOD 4 rounds: 3 min on 1 min bar hang or static waiter carry
3 O.A. Deadlift, clean, snatch (strict no swing) R
3 O.A. Deadlift, clean, snatch (strict no swing) L
6 Pull up negatives
6 KB Sit up with kb press as you sit up  
50m Waiter carry
50m farmer carry


 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Lunge Strength 3X Run the rack (RTR) FORWARD LUNGE  5R/5L reps. When you reach your top weight,  back to the beginning of the rack and work your way back up again. Stress the importance of a tight core.
 
30-45 WOD: 10,9,8,7,6,5,4,3,2,1...done!
o.a. swing clean squat R
o.a. swing clean squat L
pushup on kb + press back
goblet lunge R
goblet lunge L
  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Vertical Press Strength
KB Strict Press
4 sets x 8 reps
Increase weight off of previous weeks.


KB Palms Facing Strict Press
3 sets x 12 reps


Farmers Carry
4 sets x 20sec on // 10 sec PLANK
:20 carry, done as a superset with plank


30-45  WOD
6 rounds
5 pushup on dbl kb + dbl kb clean to press
10 knee to knavel or slow leg raises
15 Over head kb swing




  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Core Strength
60/30/15
Side V-Up
Legs straight up Toe touch
Leg lifts
 
30-45 WOD 
10 min Ascending AMRAP add 1 rep each round
1/1 sitout
1 Dbl kb swing
1 dbl kb snatch




 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  Lift Strength
Conventional Deadlift
3 sets x 5 reps
touch and go, only tempo is :3 lowering to the floor


Sumo Deadlift
3 sets x 6 reps


 
30-45 WOD
5 rounds 1 min on each
kb goblet hold with squat pivot lunge R pivot to squat pivot to lunge L (feet stay in same place)
hanging from bar alt knee to navel 
Bulldog in place