TXT PROGRAMMING 12/07/20-12/12/20 STRENGTH WEEK: #2

TXT PROGRAMMING
12/07/20-12/12/20
STRENGTH WEEK: #2



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up: 2 Rounds:
    
5/5 Plank Up/Down
5/5 Sprinter Sit up
10 KB Good Mornings
10 Tuck Jumps (Or squat/squat jump w/ knee drives)
 
    20-30   Horizontal Press Strength 
    10 R/L SA KB Chest Press
    
45 sec / 15 sec x2
    Push ups
    Tall Plank hold
    Close Grip KB chest press (hips up)
    Hindu Pushup
 
    10 R/L SA KB Chest Press
 
30-45     WOD  15 Min AMRAP
10 R/L ½ sit out
10 OH swing
10 Box Jump
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:
3-4 Rounds 
30 Grasshoppers
10 Sarratus Push ups
30 Scissor Kicks
10/10 Lunges
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
V-UP + Russian twist (double count reps)
Superman
5 sec ARCH BODY HOLD (stays the same)
 
30-45    WOD
Reps: 1, 2, 3, 4, 5, 4, 3, 2, 1 each side
Forward lunge-Press-Windmill-Get down - get up
Single Leg Deadlift
V-up & Over
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
    3 Rounds 30/10sec
Good Morning with KB reach
4 high knees to sprawl
    Alternating single leg v-ups
 
    20-30    POWER LIFT Strength
    ODD Min
10 Deadlift with a 3sec negative
5/5 SA Deadlift jump over to other SA dead lift
 
EVEN Min
50M Sprint
5 Glute Bridges
 
30-45    WOD (ZOOM RUN= 50 MTN CLIMBERS)
“Run To The Hills” For time with 20 minute cutoff:  
    250m run
    20 One Arm Snatches Right
    250m run
    20 One Arm Snatches Left
    250m run
    20 Burpees
    250m run
    20 One Arm Thrusters Right
    250m run
    20 One arm Thrusters Left
    250m run
    20 Jump Lunges
    250m run
    20 One Arm Swings Right
    250m run
    20 One Arm Swings Left
    250m run
    20 Jump Squats
    250m run
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 40 sec on/5 sec off 
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
    20-30    Vertical Pull Strength
10 MIN EMOMs
EMOM ODD: 5/5 North/south plank or MAX Pullup ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through …..Then HOLLOW HOLD til min is over
 
30-45  WOD
1,2,3,4,5,6-10
KB HIGH PULL
 
2 Burpees Ball Slams between each exercise!
 
10,9,8,7,6-1
LATERAL BOX OVERS
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  5MIN AMRAP
15  Mountain Climbers Plank Jacks
5/5 Rocking Lunges 
10 Superman 
20 Glute Bridges
 
    20-30    LUNGE Strength
5 rounds
1 min Lunge squat Lunge (body weight) no rest
1 min  5 S.L. Deadlift/Clean/ Reverse Lunge (Right)
5  S.L. Deadlift/Clean/ Reverse Lunge (Left)
 
    30-45    WOD 5 Rounds 2 Min ON// 1 Min HOLLOW BODY ROCK
(Try to get as far as you can get in 2 min. If you finish all the exercises under 2 min continue circuiting through them. Where you stop is where you start after the rest. Get as many rounds as you can.)

5/5 KB snatch 
5/5 KB swings
2 wall walks or 3 inchworms
5 KB Burpee + Thruster + Goblet Reverse Lunge 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 20/15/10/5 (3x does not change)
3 x side shuffle
Skaters with balance
Touch jumps
3x Bear crawl forward and backward
 
    20-30    Vertical Press Strength 
4 rounds - 45 on/ 15 off
    ½ kneeling KB curl to OH press R (right knee down)
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling over head tricep extension (of standing if bad knees)
 
30-45 WOD 15 min AMRAP
 
    Right Side:
    3 strict press
    3 seated press
    3 SA chest press
    5 full spinal rocks
    Left side: repeat
    

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