TXT PROGRAMMING 3/2/20-3/7/20 STRENGTH WEEK: #2

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Horizontal Press Strength 
TWO EMOM CHEST PRESS 5 rounds (alternate between EMOMs)
EMOM 1: 5x 1 arm KB Press R, 1 arm KB Press L, 1 Press Double KBs
EMOM2: 3x 3 pushup, 10 mtn Climber
 
30-45 WOD:
1 ROUND 10 spinal rock/ burpees


5 ROUNDS 
5/5 Single Leg Deadlift (KX DBL KB 25w/40m)
10 Sit ups


1 ROUND
10 Spinal rock/ burpees


5 ROUNDS 
5/5 OA SWING
10 TRX rows


1 ROUND
10 Spinal rock/ burpees


 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  CORE Strength 10 min time cap
REPS 20/16/12/8/4
Russian twist (double count reps)
V-UP
Superman
5 sec ARCH BODY HOLD (stays the same)
 
30-45 WOD 3 Rounds 45/15
clean pivot press with Pivot R https://www.instagram.com/p/B9J2HtOnnuu/?igshid=cs31v6ne5st8 modify with just strict press
Clean pivot press with Pivot L
Push up to the right of the KB then Left & Right arm Snatch https://www.instagram.com/p/B9HTgQsnMMw/?igshid=18untbou2x2os modify with just snatch
Push up to the left of the KB then right & Left arm Snatch
Hollow Body Rock or dead bug
  
 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30 Strength 10 Min (Descending Rest) Kettle Bell Swing Workout
Preform Swings at these intervals. 
Make sure to put the bell down if you start losing form or feel low backs. 
Should take about ten minutes.
-First 5 rounds-
30 on/ 30 off
-Then-
30/25
30/20
30/15
30/10
30/5
30
 
30-45 WOD "THE TALIA"
2- 250m RUN
20- Toes to Bar ( Int:  knees to elbow B- knees to as far as possible or V-ups)
7 R&L- One legged squats (I- TRX assist B- 2 legs double the reps)
150- Jump Rope
15 R&L- Snatch (I- High Pull B- Swing)
25- Weight overhead sit-up (I- weight on chest B- normal sit-up)
25- Burpees
10- Pull-ups (I- Banded B- TRX Rows)
20- Dead Lifts
76- Mountain Climbers
15- Push-ups
30- Jump Lunges
3- Sprint  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Vertical Pull Strength
8 min of max pullup negatives. 3 reps with a 3 count lowering (rest as you need to)
1 min MAX PULLUP


30-45  WOD: Partner up!! 5 rounds of the three EMOMS
circuit through the 3 EMOMs Partners will share the reps and split them up however they please.
You must finish the first exercise in the EMOM before moving to the next. If they finish before the
minute ends they get to rest. If you do not finish before the minute timer, you move on to the
next exercise.




EMOM 1
10 DBL SNATCH
10 DBL SWING


EMOM 2
20 v-up
20 pushups


EMOM 3
10 pullups
10 DBL KB or GOBLET Thrusters
  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    LUNGE Strength 5 rounds
1 min Lunge squat Lunge body weight
1 min RTR weighted Lunge (working up to a heavier KB each round.)
 
30-45 WOD 15 Min AMRAP (stagger class)
6 Goblet squat with Bicep curl at bottom to goblet press with Tricep ext at top https://www.instagram.com/p/B9MKsarB8cz/?igshid=kqx0gw2zb91w
6 (Start Kneeling) Bicep curl to Press//Lunge to Standing with KB over head. (Alternate legs every rep)
6 Dbl KB Snatch
6 Dbl KB Chest Press
250M Row


 
SATURDAY
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
15-25    Vertical Press Strength
5 min RTR swing clean to bottoms up press. 3R/3L
5 min RTR 2-3x with 3R/3L Alt Strict Press
 
25-45 WOD “Run To The Hills” For time with 20 minute cutoff:  
    250m run
    20 One Arm Snatches Right
250m run
20 One Arm Snatches Left
250m run
20 Burpees
250m run
20 One Arm Thrusters Right
250m run
20 One arm Thrusters Left
250m run
20 Jump Lunges
250m run
20 One Arm Swings Right
250m run
20 One Arm Swings Left
250m run
20 Jump Squats
250m run


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