TXT PROGRAMMING 5/20/19-5/25/19 STRENGTH WEEK: #1

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

20-30    Lunges - Work on partner walking lunges. Have partner A lunge across the room and back followed by rest while partner B Lunges
   BEGINNER - Bodyweight or Goblet Lunges
INTERMEDIATE - Double Kettlebell Racked Or Suitcase Lunges
EXPERT - One Or Two Arm Overhead Lunges

30-45 15 Minute AMRAP Of:
Run or Row 250M
20 Wall Balls (KX 14W/20M)
20 KB Swings (KX 40M/60M)


AB CHALLENGE
3 ROUNDS 30 SEC ON// 10 SEC OFF

• TRX PIKE
  
• KB SITUP AND OVER HEAD PRESS
  

TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Press Strength - Run The Rack On The Press For 5 Reps
(really focus on getting them to the next level safely)
BEGINNER - One Arm Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
INTERMEDIATE - One Arm Bottoms Up Press (Goal Is 5 Reps With 30lbs Women/50lbs Men)
EXPERT - One Arm 2 Kettlebell Press (Goal Is 1 Rep With 2-30lbs Women/2-50lb Men)

30-45 1 Minute at each station with no rest between stations for 3 rounds: (rest 1 min between rounds)
Have them count their reps and try to maintain the same amount of reps for each round.
Burpees
TRX Rows OR Pull Ups
Mountain Climbers
Chinees

REST OR PLANK


AB CHALLENGE
4 ROUNDS 20 SEC ON// 10 SEC OFF

• PLANK (TRX PLANK OR EXERCISE BALL TO MAKE IT HARDER)
  
• WALL BALL SITUP
  

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

20-25    5 minute Abs - 20 Seconds On 10 Seconds Off for 10 rounds of:
BEGINNER - Lying Leg Raises
INTERMEDIATE - V Ups, Legs Stay Up
EXPERT - Full V Ups or hanging leg raises

30-45 7 Rounds As Fast As You Can Of:
7 Sit ups
7 Pullups
7 Snatches Right (KX 35W/53M)
7 Snatches Left
7 Goblet Squats (KX 40W/60M)


AB CHALLENGE
3 ROUNDS

• 10VUPS
  
• 10 SUPERMAN
  

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

20-30    Lower Pull Strength - Run The Rack For 10 Minutes Perform 10 Reps Each. Repeat top weight 3x.
(really focus on getting them to the next level safely)
BEGINNER - Single Kettlebell Deadlift (Goal is 50lbs men, 30lb women)
INTERMEDIATE - Double Kettlebell Deadlift (Goal Is 2-50lb men, 2-30lb women)
EXPERT - One Leg Double Kettlebell Deadlift (Goal Is 2-50lb everyone)


30-45 15 Minute Ascending AMRAP Of:
(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
Burpees
KB High Pulls (KX 35W/53M)
Jump Rope (10X) or DBL Under (3x)

AB CHALLENGE


3 rounds:  Farmers carry 1 minute, plank 1 minute.  
For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.


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

20-30    Horizontal Pull Strength - Work On One Of The Exercises For 10 Minutes. Run the rack to top weight. Repeat top weight 3x.
(really focus on getting them to the next level safely)
BEGINNER - One Arm Row Place Other Hand On Wall For Support (Goal Is 3 Slow Reps To Bottom)
INTERMEDIATE - One Arm Split Row (Goal Is 5 Reps With 30lb Women/50lb Men)
EXPERT - One Arm 2 Kettlebell Row (Goal Is 5 Reps With 2-30lb Women/2-50lb Men)

  30-45    20 Seconds On 10 Seconds Off For 8 Rounds Of Each Exercise (NOTE: Finish all 8 rounds of the exercise before moving on to the next) Scale As Necessary:
Spiderman Planks
Goblet Thrusters (KX 40W/60M)
Pushups
Rope Skips or DBL Unders

AB CHALLENGE
3 Rounds (30 seconds exercise, 10 seconds rest)
V-Ups
One-leg Hip Bridges R
One-leg hip bridges L



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

20-30    Leg Strength - Run the rack on the Squat for 5 reps. Repeat top weight 3x.
(really focus on getting them to the next level safely)
BEGINNER - Goblet Squat (Goal Is 5 Deep Reps With 30lb Women/ 50lb Men)
INTERMEDIATE - Double Kettlebell Front Squat (Goal Is 5 Deep Reps With 2-30lb Women/2-50lb Men)
EXPERT - One Leg Squat (Goal Is 1 Deep Rep With 2-30lb Women/2-50lb Men)

30-45 10 Rounds as fast as possible of:
10 Snatches Right (KX 35W/53M)
10 Snatches Left
10 Burpees


AB CHALLENGE
20,16,12,8,4
Side Plank hold with Leg Lift L
Side Plank hold with Leg Lift R
Inchworm
Birddog

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