TXT PROGRAMMING 7/29/19-8/3/19 STRENGTH WEEK: #1

New Strength CYCLE!!

We are entering a new strength cycle in our programming.  This next 10 week strength cycle we will start with higher reps and tempo reps. Higher reps & tempo reps will require lower weights. As you progress through the weeks you will slowly try to move up in weight. Making slow challenging jumps in weight will safely help you build strength. Now it's time to go get your exercise journal and start to record your weights. This way you can stay on track and continuously move forward in your strength journey. 

​WHAT IS REP TEMPO?

Tempo is defined as the rate or pace that an activity is performed. Therefore rep tempo (also known as rep speed, lifting speed, lifting tempo) is the rate at which you perform reps in a given set.
On paper, it is typically shown as a 3 or 4 digit code that looks something like this: 3-1-3-0. Each number denotes the amount of time in seconds to perform a specific portion of the exercise.

• The first digit (3) is always the eccentric (‘lowering’ or ‘negative’) portion of the lift. In a bench press that would be bringing the bar down to your chest for a count of 3 seconds.
• The second digit (1) represents the mid-point of the lift. Again, in the bench press you would hold the bar on your chest for 1 second before pressing.
• The third digit (3) would then be the concentric (‘lifting’ or ‘positive’) portion of the lift. This would be pressing the bar off your chest for a count of 3 seconds.
• A fourth digit (0), which will not always be used, represents the time at the top of the lift. When there is no fourth number, or in this case with a 0, there is no time spent at the top of the lift.

​Why Use Rep Tempo?

Tempo will aid in improving motor control, body awareness, stability and aiding in the development of connective tissue, which is extremely important for someone new to lifting or continuing their strength journey. Setting up a solid foundation now will help you achieve greater success later. There is even some research1 that shows that lifting at a slow tempo will increase strength gains in untrained individuals.

MONDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
10-30   Lunge Strength 20 min Triple Strength Circuit
Dbl KB forward Lunge 3 sets x 10 reps 5 reps on each leg, done as a superset with bulgarian split squats & single leg RDLs.
Dbl KB Bulgarian Split Squat 3 sets x 10 reps 10 reps on each leg, done as a superset with Dbl KB forward Lunge & single leg RDLs.
Dbl KB Single Leg RDLs 3 sets x 10 reps 10 on ea leg, done as a superset with Dbl KB forward Lunge & bulgarian split squats.
 
30-45 WOD: 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):

·         10 Burpees

·         20 Goblet Squats (KX 35W/53M)

·         15R/15L Jump Lunge

·         40 KB Swings (KX 35W/53M)

·          500M RUN or ROW

·         40 KB Swings (KX 35W/53M)

·         15R/15L Jump Lunge

·         20 Goblet Squats (KX 35W/53M)

·         10 Burpees

 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  Vertical press Strength
DBL KB Strict Press 3 sets x 10 reps (weight should be hard to press by the 6th rep)
 
30-45 WOD BUY IN: 5R/5L KB WINDMILL (KX 35W/53M) https://www.youtube.com/watch?v=ITSmgn_BQgY

3 ROUNDS
10 CAL ROW OR BIKE
10 SNATCH R (KX 35W/53M)
10 SNATCH L
10 BOX JUMP (KX 20inW/24inM)
10 BALL SLAM (KX 15W/30M)

BUY OUT: TWO 100M RUNNING LAPS WITH MEDBALL OVER HEAD (KX 15W/30M)(modify for members)

  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Core Strength
3 rounds 40 sec on//20 sec rest
Plank hold Bird Dog Hollow body Hold Dead Bug
 
30-45 WOD (based on how much space you have for TRX’s might split class  and start on different exercises)
15 min AMRAP
1R/1L Turkish Get Ups (KX 35W/53M)
5 TRX AB Rollouts http://www.youtube.com/watch?v=yWrLbIIt95I
10 TRX Pengelums http://www.youtube.com/watch?v=MSSs_gTdT14
1 min Heavy Farmer carry (KX DBL 53W/70+M)

  
THURSDAY
0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
10-30    Lift Strength 20min
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)
30-45  WOD
3 ROUNDS
10 KB O.H. SWING (35LB W//53LB M)
30 JUMP ROPE OR 6 DBL UNDER
15 DIPS
30 JUMP ROPE OR 6 DBL UNDER
15 CHINUP
30 JUMP ROPE OR 6 DBL UNDER

  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up: (optional idea)
5 MIN AMRAP
10 V-UP
10R/10L SIDE PLANK HIPLIFT 
10 CEILING STOMPS


10/10 mtn climber
 
20-30    Horizontal pull Strength
Tempo TRX Row
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)


Bent over DBL KB row
3 sets x 10 reps


No Tempo. Select a weight that you can complete all 3 sets of 10.
 
30-45 WOD  
4 MIN AMRAP
1 LAP BEAR CRAWL SLAM BALL TOSS  https://www.youtube.com/watch?v=QOv4Ue5T8fY
10 KB Highpull (KX 35W/53M)


-1 min rest-


4 MIN AMRAP
15 OH KB SWING (KX 35W/53M)
10 TRX I


-1 min rest-


4 MIN AMRAP
250M ROW (plank if rower is not free)
50m Heavy Farmer Carry (KX DBL 53W/70+M)


-1 min Chin Over bar hang together as a class-

 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Squat Strength Time for tempo!!
Tempo Goblet squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
Goblet Squat 3 sets x 10 reps No tempo, but keep rests at :60-:90.
 
30-45 WOD
15 min EMOM
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
Dbl Swing (KX DBL 25W/40M)
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/30M)

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