TXT Strength week #10

Monday

STRENGTH: Weighted Pullups  (Work on scapular retraction.  Shoulder blades in back pockets)

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

WORKOUT:  
15 minute AMRAP:
2 Wall Walks
4 Burpees
6 Sitouts (ea side)
8 Jump Lunge (ea side)
10 Heavy Swings
(Emphasize quick transitions)

tuesday

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

STRENGTH:  Walking Lunge / Box Jump
Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps.  Switch!  Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
WORKOUT:  2 EMOM's

7 Min EMOM
3 Pull-up
6 Pushup
9 Squat
12 Swing

-1 Min Rest-

7 Min EMOM
10 Sumo D-lift Highpull
10 Chinees (ea side)
10 Dbl Unders

wednesday

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

STRENGTH:  Turkish Get Up w/ Press
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor.  Repeat top set 2X.  Once again, plenty of rest between sets.

WORKOUT:  
​Mini AMRAPS
4 Min AMRAPS
Rd 1
10 Pushup
10 dbl unders
Rd 2
20 Squats
10 dbl unders
Rd 3
10 vups
20 Dbl unders

thursday

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

STRENGTH:
“Core Galore” 30 sec on 15 sec off of:
       One Arm Hover plank Right
        One Arm Hover Plank Left
       V ups        
       Hipups Right
        Chinees
        Hipups Left
        Leg Lifts
       Plank With a knee lift (spiderman plank)
       Situps           
       Hollow Body Rocks
       Bicycles
       Superman Rocks
       Mountain Climbers

WORKOUT
6 Min AMRAP
5 Burpee Pullup
10 Side V Up (ea side)
15 Dbl Under

250M Run

6 Min AMRAP
10 Swing
10 TRX Row
10 TRX Jump Squat

250M Run

friday

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

MIN STRENGTH:  RTR Squat 
Have clients Run the Rack on the KB front squat.  Once they reach their 8 rep max, have them repeat 4x.  Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious.

WORKOUT:  
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R)
OA rack squat w/ KB (R)
OA Snatch (L)
OA rack squat w/ KB (L)

Saturday

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

STRENGTH:  TRX Row/ Hollow Body Hold
Have clients partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1.  While one is on the TRX, have the other hold hollow body.  Make sure they choose a TRX Row depth that is very challenging!
WORKOUT:
15 Min AMRAP
Left Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down
250m Run

Right Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down
250m Run

sunday

REST DAY
​YOGA WITH THAISA AT LIVE OAK SUNDAYS 11AM