TXT PROGRAMMING 12/06/21-12/11/21 STRENGTH WEEK: #4

TXT PROGRAMMING
12/06/21-12/11/21
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP 
10 R/L alt. Knee huggers (on back to sit up position)
10 R/L Elbow plank hip touch
10 total Lunge
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)
 
Skill: 8 rounds 20/10 Core pressurization (biomechanical breathing increases intra-­abdominal pressure that helps reduce the load on the spine)
Lay on back
put finger on lower abdomen near hip bones
use your abs to push your finger up to the ceiling and down towards your knees
hold for a few seconds and then release
Practice saying HA with your hands in the same place to feel your abs create the core stabilization.
https://www.embodieddynamics.net/post/breathing-and-core-stability-part-1-intra-abdominal-pressure
 
    20-30  Strength Power Lift 10MIN - RTR then 4x, 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 (zoom jump jack)
40 KB Mtn Climber
30 (15/15) KB WINDMILL
20 BALL SLAM OR BATTLE ROPE SLAM (zoom jump squat)
10 DBL KB PUSHUP TO LSIT  (zoom reverse plank hold leg lift)
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 45/15 2 rounds
Scapular Push up
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
 
Skill: 8 rounds 20/10 Core pressurization (biomechanical breathing increases intra-­abdominal pressure that helps reduce the load on the spine)
Lay on back
put finger on lower abdomen near hip bones
use your abs to push your finger up to the ceiling and down towards your knees
hold for a few seconds and then release
Practice saying HA with your hands in the same place to feel your abs create the core stabilization.
https://www.embodieddynamics.net/post/breathing-and-core-stability-part-1-intra-abdominal-pressure
  
15-25  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
(ZOOM: EMOM ODD: 5 KB Dead Swing (work on packing lats) ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through (lateral Pull) …..Then HOLLOW HOLD til min is over)
 
 
25-45    WOD:  5 rounds: 20 min cutoff
10 pull ups or TRX pullup (zoom 10 O.H. Heavy Swing)
20 push up
30 squats (fast, deep, body weight. Get those hips below parallel.)
40 Sit ups
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3x 30on/10 off
Glute Bridges
Inch worm burpees
Hollow body rocks
5/5High knees side to side   
 
SKILL: 4 rounds 30/10 The Hardstyle Plank (to help you learn a strong standing top position of the kb swing.)
The Hardstyle Plank is one that uses TENSION TECHNIQUES to help you learn how to engage and contract different muscles and make those muscles work together to stabilize the spine (important for everyday tasks), stay safe, build strength and promote muscle growth.
Here’s how to perform a Hardstyle Plank:

• Start out on forearms with shoulders over your elbows and feet just inside hip-width apart.
  
• Squeeze your seat (glutes) – this will automatically err you toward a posterior pelvic tilt and, while we want more of a neutral pelvis, we’d rather see a little posterior tilt (belt buckle toward sternum) than anterior tilt as it engages the core more effectively.
  
• Squeeze the seat even tighter!
  
• Drive your toes into the ground.
  
• Now, imagine pulling your elbows toward your kneecaps. Drive everything within you to do this (but don’t actually move)…
  

 
    20-30    Lunge Strength 10 amrap (lunges are in the middle of the TGU)
TGU 10 alt lunge with weight O.H. then TGD switch arms and repeat 
 
30-45    WOD 15 min Ascending AMRAP starting at 3 at 1 rep every round
3 Swing Squats or just kb swings
3/3 Bulgarian split squat (add 1 rep each side)
3/3 Foot elevated S.L.  Glute Bridge (add 1 rep each side)
3 Leg lift ceiling stomp
3 Gob Thruster
 
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min AMRAP
5 plank up downs right & left
10 single leg hip lifts right/left
5 hindu pushup
20 leg scissors up/down

SKILL: 4 rounds 30/10 The Hardstyle Plank  (to help you learn a strong standing top position of the kb swing.)
The Hardstyle Plank is one that uses TENSION TECHNIQUES to help you learn how to engage and contract different muscles and make those muscles work together to stabilize the spine (important for everyday tasks), stay safe, build strength and promote muscle growth.
Here’s how to perform a Hardstyle Plank:

• Start out on forearms with shoulders over your elbows and feet just inside hip-width apart.
  
• Squeeze your seat (glutes) – this will automatically err you toward a posterior pelvic tilt and, while we want more of a neutral pelvis, we’d rather see a little posterior tilt (belt buckle toward sternum) than anterior tilt as it engages the core more effectively.
  
• Squeeze the seat even tighter!
  
• Drive your toes into the ground.
  
• Now, imagine pulling your elbows toward your kneecaps. Drive everything within you to do this (but don’t actually move)…
  

 
    20-30  Vertical Press Strength 
3 ROUNDS
8 dbl KB Strict Press Increase weight off of previous weeks.
12 KB Palms Facing Strict Press
50m dbl kb Farmers Carry


30-45  WOD
15 min work time. 5 rounds of every 3 min stop where you are and do 10 OH KB SWING, then get back to circuiting through exercises. 
5 box jump
15 wall balls
10 chinees
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 4 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters
 
Skill: 3 rounds 10 reps Kettlebell Dead dragThis is a key way to learn how to pack and engage the lats, how to begin the swing, how to end the swing. Ankle mobility may limit certain people's ability to get low and keep hips low.

1. Get into a low squat position maintaining hips low and chest raised
   
2. Kettlebell should start arms length away
   
3. Grip handle, pack lats and drag kettlebell towards you using your lats
   
4. Keep hips low and walk back in a low squat til arms are extended again and begin again. 
   

 
    20-30    Core Strength: 7min AMRAP
10 total Russian twist w/ kb shoulder press (at center)
 10 R/L Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again)
10 R/L single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate)
 
TABATA 8 rounds 20/10  alt between exercises (4 min)
Bicycles
Rotational Mountain climbers (opposite knee to opposite elbow) 
 
    30-45    WOD: 10 rounds 20 min cutoff
5 SITUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks
 
Skill: 3 rounds 10 reps Kettlebell Dead dragThis is a key way to learn how to pack and engage the lats, how to begin the swing, how to end the swing. Ankle mobility may limit certain people's ability to get low and keep hips low.

1. Get into a low squat position maintaining hips low and chest raised
   
2. Kettlebell should start arms length away
   
3. Grip handle, pack lats and drag kettlebell towards you using your lats
   
4. Keep hips low and walk back in a low squat til arms are extended again and begin again. 
   

    20-30  Lift Strength: 10 MIN EMOM
Odd Min: 10 Goblet squat
Even Min:  4/4 single leg squat (can use a chair for depth) 
 
30-45 WOD  5 min AMRAP
           5/5 Windmill
           10 KB Swings
           5/5 Windshield Wipers
 
           1min Hollow Hold
 
           5min AMRAP
           5/5 Weighted Dead Bugs
           5/5 Alt. Snatches
           5 Spinal Rock to stand
 
           1min Plank shoulder tap
 
           5min AMRAP
          10 Hollow Body Rocks
           5 KB Sit Ups 
          10 Jump Squat

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