TXT PROGRAMMING 12/02/19-12/07/19 STRENGTH WEEK: #9

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


20-30    Lift Strength  SUPERSET  5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 3 reps.
RTR to top weight of 3 reps. 5X3 at top weight.


30-45 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
10/10 KB Strict press (ON EACH ARM no dbl KB)
30 Dips
Run 400m
30 Overhead KB swings
20 bent over dbl kb row
10/10 Pistols per leg
100 Situps 


TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30   Horizontal Pull: RTR WITH LAWN MOWER ROW
SUPERSET WITH TRX ROW. 3 reps LAWN MOWER ROW (on each arm) and 15 TRX ROW
RTR work to challenging 3 rep LAWN MOWER ROW 5x3 at top weight.


30-45 WOD
4 ROUNDS
10 DIPS
25 SUPERMAN
25 V-ups
25R/25L Side Plank Hip Lift
10R/10L SITOUTS
RUN 250
  


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


20-30  Squat 8 minute EMOM:
-4 double cleans + 5 squats
(Weights touch the ground after every clean. When 4 cleans are completed, then perform 5 squats hold kettlebells in rack position)



30-45 WOD THE SANDWICH 15 MIN CUTOFF weight should be challenging so that you cannot move to fast. If you finish in 5-10 min you must start over at 1.
Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich.If they finish the sandwich to quickly the weight was to light. This should be difficult and require alot of control.

Create your sandwich like this:

Layer 1 – Double Snatch + Renegade Row

Layer 2 – Double Snatch + Double Press + Renegade Row

Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row

Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row

Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row

Perform only one rep of each exercise. No rest between layers.

Recommended Operating Weight:
Pair of 35lb or 50lb kettlebells for most males
Pair of 20lb or 25lb kettlebells for most females

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


20-30   Horizontal Press  DBL KB CHEST PRESS
10-15-20-15-10 DBL KB CHEST PRESS with 10 Burpees between each set of CHEST PRESS

30-45  WOD
4 ROUNDS 45 ON/15 OFF
TRX Seated Pullup (add L-Sit to make it harder)
KB Overhead Carry
Hollow Body Hold
Alt. One Arm KB Push Up
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


20-30    Core
-5X3 TURKISH SITUP R&L
30 bicycles in between each set of Turkish Situps
-After (everyone is done)
2 minute PERFECT plank if anyone drops everyone does 1 burpee



30-45 WOD 
3 rounds
15/15 Xwalk
15/15 side plank leg lift
Then:
4 Rounds As Fast As You Can Of: (10 Minute Cut Off)
100 Rope Skips (20 Double Unders Advanced)
10/10 Plank Up Downs
10 Burpees




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


20-30    Power Lift  
10 ROUND EMOM (5 rounds of each)
Odd Min: 3/3 pistol
Even: 5/5 single leg deadlift
with the SINGLE LEG Deadlift RTR to top weight. Go up weight every round til you reach your heaviest. Then continue on top weight til time is up.



30-45 WOD
3 ROUNDS
10 KB Squat, Pull, Catch and Press (start with kb on the ground)
10R/10L 1 Arm Kettlebell Row (balance on one leg to make it harder)
10R/10L Single Rack Reverse Lunge
10 Renegade row + push up
Run or Row 250M