TX​T PROGRAMMING 7/30/18-8/04/18STRENGTH WEEK: #9

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
work on Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea
LIFT STRENGTH: Dbl KB Dead Lift / TRX HAMSTRING CURL
RTR (Run the rack) Have clients find their 3-5 rep max on the Dbl KB Dead Lift. Enforce a flat back and lats engaged so that they do not round upper back. Repeat at top weight for 3 sets.  Between each weight have clients perform 10 TRX HAMSTRING CURL.

WOD IS A TOTAL OF 20MIN:

15 MIN CUTOFF
10, 8, 6, 4, 2 reps of...

SINGLE LEG DEADLIFT (R) (KX DBL 35W/53M)
Reverse Rack Lunge w/ KB (R) (KX DBL 35W/53M)
SINGLE LEG DEADLIFT (L) (KX DBL 35W/53M)
Reverse Rack Lunge w/ KB (L) (KX DBL 35W/53M)
40R/40L Bicycles (that number always stays the same)

-THEN-

8 ROUNDS 20 SEC ON// 10 SEC OFF
Jump Lunge







Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)



10 MIN HORIZONTAL PULL STRENGTH: TRX NEGATIVES  (Work on scapular retraction.  Shoulder blades in back pockets) GET LOW

Have clients partner up. REPS: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
One partner rows while other partner does pushups. Alternate through the reps.

WORKOUT:  Bill BENCHMARK 5 MIN (KX 35W/53M)
5 Minutes as many reps as possible switching hands or resting whenever they want. If they are incapable of kettlebell snatches have them use the appropriate size dumbbell until they master the movement.
  
Beginner
One Arm Kettlebell Snatch Right (15lb Women, 20lb Men)
One Arm Kettlebell Snatch Left (15lb Women, 20lb Men)

   Intermediate
One Arm Kettlebell Snatch Right (25lb Women, 35lb Men)
One Arm Kettlebell Snatch Left (25lb Women, 35lb Men)

Advanced
One Arm Kettlebell Snatch Right (35lb Women, 50lb Men)
One Arm Kettlebell Snatch Left (35lb Women, 50lb Men)

-THEN-

7 Minute Farmer's Walk/ 10 KB LAWNMOWER ROW (KX 35W/53M)
-Have clients walk down the hall or around the room with two HEAVY bells.  It should be a weight that they have to set down occasionally. When they do, in fact, set the bells down have them perform 10 TRX ROW, then get right back to the Walk!


Kettlebell swing CHALLENGE 
250 KB SWING (KX 35W/53M)




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WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)



10 MIN SQUAT STRENGTH:   RTR on OA Swing/ OA Rack SQUAT (KX 35W/53M)

RUN THE RACK 3X (WORK UP TO HEAVIEST AND THEN START BACK AT BOTTOM)
Have clients perform 5R/5L One Arm Swings then 5R/5L OA SQUAT with that same bell in the rack position.
Repeat for Ten Minutes.

WORKOUT:
15 MIN CUTOFF

250m Run
 -THEN-
6 Rounds of
6 Goblet Squats (KX 35W/53M)
6 Bodyweight Jump Squats
6 Toes to Bar
 -THEN-
250m Run




HANDSTAND CHALLENGE 
3 rounds 10 on 15 off
crow pose




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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

10 MIN HORIZONTAL PRESS STRENGTH:  Double KB Press
Have clients RTR on the double KB Press.  Once a safe, three rep max is reached, have them repeat for a total of five sets


WOD:  
2 MIN 3 Rounds Wall Walk/ Plank Hold
Set a timer at 3 ROUNDS OF 20 ON/20 OFF seconds.  
Clients will hold a plank (with feet on wall, if possible).  Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again.  They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.

This should take 2 mins.
-THEN-
15 MIN CUTOFF
5 Rounds
5 Bottoms up Press (R) (KX 20W/30M)
5 Bottoms up Press (L) (KX 20W/30M)
10 DIPS (Ring dips, chair dips any modification is fine)
5R/5L Plank Up/Downs


HANDSTAND CHALLENGE 
3 rounds 10 on 15 off
crow pose
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FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

CORE STRENGTH:  Core Day

6 Rounds of Each (20 sec on/ 10 sec off)

1- Weighted V Up (Holding KB in hands)
2- Grasshoppa
3- Side V Up (Alternating sides ea round)

WORKOUT:  3 AMRAPS

4 Min AMRAP
10 Vups
10 Ball Slams (KX 15W/25M)
-50 Dbl Unders-
4 Min AMRAP
10 Side Plank Hip Ups
10 KB Highpull (DBL or Single) (KX 35W/53M)

-50 Dbl Unders-

1 Min AMR(reps)AP
KB DEADSWING BURNOUT (KX 35W/53M)



HANDSTAND CHALLENGE 
3 rounds 15 on 15 off
crow pose

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SATURDAY: BENCH MARK!
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)

POWER LIFT STRENGTH:  DBL KETTLEBELL CLEAN and rowing machine (or TRX POWER PULL) (KX 35W/53M)Have clients run the rack on the 5R/5L DBL KETTLEBELL CLEAN with 20 cal ROW on rowing machine (or 5r/5L TRX POWERPULL.)  Once an 5 rep max is reached, have them repeat three times with no rowing.


WORKOUT:
​3 Rounds of
250m Run
9 Toes to Bar
15 Wall Balls (KX 15W/20M)
21 Dbl Unders or 100 jump rope


 -THEN-
2 Mins of Partner Sprints

HANDSTAND CHALLENGE 
3 rounds 15 on 15 off
crow pose