TXT PROGRAMMING 4/22/19-4/27/19 STRENGTH WEEK: #7

MONDAY
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
20-30 min: LUNGE AND ALTERNATING STRICT PRESS (start standing then lunge to kneeling position and press right and left(1 rep,) then reverse lunge back to standing. Then lunge on other leg and press right and left (2 rep.) Always do presses in kneeling position of lunge.
RTR on LUNGE and alternating kb strict press for 6 reps, 
repeat top set 3 times, if time start over RTR bottoms up style
WOD: 30-45 min: 
3 rounds 10/10 snatch right and left, (kx 35w/53m)
20 over head kB swings, (kx35w/53m)
10/10 alt one arm push up, (hand on kB then change to other hand)
10 burpee wall ball


GRIP STRENGTH CHALLENGE
8 rounds 20/10 Alternate between the two exercises 
farmer carry
Bar Hang




TUESDAY:
           0-15 min: Isolated / Compound Joint Mobility. 
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-29 min: CORE: - 30 sec of each exercise for 3 rounds, no rest:
 chinees, 
Russian twist, 
flutter kick, plank, 
side plank hip up (r), 
side plank hip up (l)
 ** 1 minute Superman plank hold
WOD:
30-45 min: 15 min AMRAP every 3 min reverse plank hold.
5 BURPEES 
10 GOBLET SQUAT  (kx 35w/53m) 
5 BURPEES 
10 V UPS 
5 BURPEES 
10 BALL SLAM (kx 15w/25m)


GRIP STRENGTH CHALLENGE
5 min farmer carry when you put it down do 30 mtn climbers

WEDNESDAY:
0-15 min: Isolated / Compound Joint Mobility.
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-30 min: RTR 3reps R & L side lunge with snatch.
Start in Side lunge right stance and with the left arm snatch as you step feet together 3 reps. Then start in side lunge stance on left and with right arm snatch as you step feet together 3 reps. Then move up to next weight. 
(SEPARATE MOVEMENTS IF YOU ARE NOT COMFORTABLE TEACHING IT. Do 3 kB side lunge the 3 snatch.)




WOD:
30-45 min: PARTNER EMOM:
CIRCUIT THROUGH EMOMS. PARTNERS WILL SPLIT REPS however they please. Rest the remainder of the min. If you do not finish before min is over you get no rest. Move to the next emom. 


 Circuit through EMOMS 4x so it takes 12min. (Example start with EMOM 1, then do 2, then do 3. Then start over at 1 and circuit through again.) 
EMOM 1:
20 T2B
20 Over head KB SWING (kx 35w/53m) 


EMOM 2:
20 cal row or 60 Jump Rope
20 H.R. Pushups '


EMOM 3:
100m dbl kB front rack carry (kx 25w/40m) 
20 TRX ELBOWS WIDE ROW
 
GRIP STRENGTH CHALLENGE
8 rounds 20/10

CHIN OVER BAR HANG

THURSDAY:
           0-15 min: Isolated / Compound Joint Mobility. 
15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout) 
STRENGTH:
20-30 min: RTR with 10 rep DBL KB Bent over row superset with 15rep banded tricep pulldown 
When you reach your top weight for dbl kB bent over row do 3 total sets with banded tricep pulldown. 


WOD: 27-21-15-9 reps of 
DBL Clean & Press (KX 25W/40M)
one arm swings R (kx 35w/53m)
One arm swings L
Sit Ups


GRIP STRENGTH CHALLENGE
8 rounds 30/10
BAR HANG (with optional L-Sit hold)

FRIDAY:
           0-15 min:      Isolated / Compound Joint Mobility.
        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)


STRENGTH:  
20-30 min: Pistol (trx assisted, bench assisted, partner assist or no assistance) have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. 
WOD: 30-45 min: 
5 rounds: 
10 pullups, 
15 pushups, 
20 situps, 
30 goblet squats (kx 35w/53m)


GRIP STRENGTH CHALLENGE
3 Laps across TRX AFRAME monkey bar

SATURDAY:
0-15 min:      Isolated / Compound Joint Mobility.


        15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:
         20-30 min: RTR on the 5reps KB chest press superset with 10 rep push-up. repeat your top set 4 times. 
WOD:
30-45 min: 
3 rounds: 
5/5 Turkish getups, (kx 35w/53m)
10 sumo deadlift high pull, (kx 53w/80m)
10 jump squat


1 lap waiter carry (kx dbl 30w/53m)


GRIP STRENGTH CHALLENGE
8 rounds 30/10
HEAVY farmer carry