TXT PROGRAMMING STRENGTH WEEK 2 by rick

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


STRENGTH: Partner Pushups

• Have clients partner up and perform a pushup ladder, ascending by 2 reps each set.  Example: Partner A does 2 pushups, Partner B does 2 pushups, A does 4 pushups, B does 4, etc..  If a group makes it to ten reps, have them descend back down to 2 reps.  Add weight if necessary... 

WORKOUT:
15 Min AMRAP
8 Sitouts
8 Burpees
8 Toes to Bar
250m Run


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

3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 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-
Side Vup Tabata

WORKOUT:  

5 Rounds
8 OA Rack Squat (R)
8 OA Rack Squat (L)
8 Spinal Rock
8 Plank Wall Touch


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


STRENGTH:  Power

• Have clients RTR on the KB Swing for 8 Reps.  When they reach a safe max, have them repeat it 3 times.

WORKOUT:

27, 21, 15, 9 Reps of-
Dbl Unders
Touch Jumps
Mtn Climbers (ea side)
250M Run



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

STRENGTH: Pullups

• Have clients partner up and work up to their 1 rep max.  Add weight for advanced clients.  Repeat top set 3X

WORKOUT:  

Bill 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 dumbell 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-

       4 Rounds of..
       50m Farmer's Walk
       30 Double Unders -or- 90 Singles


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

STRENGTH:  Partner Reverse Lunge and Plank

• Have clients Partner up.  Partner B will hold a plank while Partner A does 8 weighted reverse lunges on ea side.  Switch!  And so on...

WORKOUT:  

10 Min EMOM
       (Have clients perform one round at the top of each minute, for ten minutes)
        3 Pullups
       6 Pushups
       9 Squats    
       12 Swings

       -THEN-

       5 Minute Partner Sprints
       First partner runs from point A to point B
       Second partner does the same
       First partner runs from point B to point A
       Second partner does the same
       Repeat for five minutes


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

STRENGTH:  KB Press

•  Run The Rack On The Press For 3 Reps

WORKOUT:

15 Min Cutoff

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex
    (NOTE: Do reps Right and Left.  If you make it to 1, Go Back Up)
    OA Swing
    OA Clean
    OA Rack Squat
    OA Press

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