TXT PROGRAMMING 02/17/20-02/22/20 STRENGTH WEEK: #10

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Vertical Pull 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 if pull ups are difficult start on banded pullups and then try less and less help with the bands.

 
30-45 WOD 15 minute AMRAP:
2 Wall Walks
4 Over mat Burpees
6 Pull up
8 Jump Lunge
10 Heavy Swings (KX 40+W/70+M)
(Emphasize quick transitions)

 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30    Lunges - The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:
           1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings
           2) the knee extensors, made up of the four muscles collectively known as the quadriceps.
The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.
10 ROUNDS (8 MINish)
30 ON / 15 OFF
RUN THE RACK. FRONT LUNGE EVERY 30 SECONDS, THEN MOVE UP TO THE NEXT KETTLEBELL. WHEN YOU GET TO YOUR HEAVIEST STAY ON IT.

 
30-45 WOD
    START WITH: 1 MIN FARMER WALK (KX 53+W/80+M)

THEN

10 MIN AMRAP

5R/5L Gob. KB BULGARIAN SPLIT SQUAT ON TRX OR BOX (KX 35W/53M)

10 KETTLEBELL SWING WITH FLIP TO SQUAT (KX 35W/53M)

15 TRX HAMSTRING CURL

1 MIN PLANK

THEN END WITH: 1 MIN FARMER WALK (KX 53+W/80+M)

 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Vertical Press 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.

 
30-45 WOD   15 Minute ASCENDING AMRAP:
1,2,3... R/L TRX Power Pull
1,2,3...Knees to Elbows
1,2,3... Wall Balls (KX 14W/20M)
10,20,30 Jump Rope (KX 5,10,15 ..DBL UNDER)  
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    CORE Form 2 lines behind the pullup bars and perform a set close to failure of one of the following
variations of the hanging leg raise.
You should be able to get 3-5 sets in. (Progress to the next exercise when they can do 3 or more sets of 10 reps)
30-45  WOD 3 ROUNDS 45on/15off (15 MIN TOTAL)
1. SPIDERMAN PLANK
2. HALO R/L(KX 35W/53M)
3. sprinter sit up
4. L SIT HANGING FROM BAR
5. HOLLOW BODY ROCK

  
FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Lift Strength - 10 min (5min RTR//5min Timed Snatch)
RUN THE RACK: Start at lowest weight and work your way up to most challenging weight.
If you cannot snatch start at the top of the snatch and swing it from overhead to a clean position
and then strict press it up. If you re not confident with the correct form do not move up to a heavier weight.
use this time to practice form.
5 KB SNATCH R/ 5KB SNATCH L (move up to next weight.)

 
30-45 WOD 15 Minutes AMRAP with 1 min hollow body hold, every 3 mins. SET A TIMER
100 Rope Skips (50 dbl unders)
20 PULLUPS
20 DBL KB Swings (KX DBL 25W/45M)
20 Jump Lunges (10 R/10 L)
20 One Leg Deadlifts (10 R/10 L)
20 Goblet Squats (KX 40W/70M)


 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Horizontal Pull Strength -  TRX Row/ Hollow Body Hold

• partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1. 
  
• While one is on the TRX, the other person hold hollow body.
  
• Make sure to choose a TRX Row depth that is very challenging!
  

 
30-45 WOD 3 X 4 Minute AMRAP Of:
CIRCUIT #1 (4 Minutes)
(4 Minutes)
Sprint 1 Lap First Then Do As Many Rounds Of The Following:
Max Amount Of Burpee Box Jump
 
***REST 1 MINUTE***
 
CIRCUIT #2 (4 Minutes)
Sprint 1 Lap First Then Do As Many Rounds Of The Following (4 min:)
10/10 KB Clean (KX 35W/53M)
5 Vups
 
***REST 1 MINUTE***
 
CIRCUIT #3 Sprint 1 Lap First Then Do As Many Rounds Of The Following (4 min:)
10 Snatches Right
10 Snatches Left