TXT PROGRAMMING 03/07/22-03/12/22 STRENGTH WEEK: #7

TXT PROGRAMMING
03/07/22-03/12/22
STRENGTH WEEK: #7



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
5 minute cut off:
    10 pike pushups
    5/5 tall plank bird dog
    5/5 Side plank leg lift
    20 Jump rope or 20 jump jack
 
    20-30    Vertical Press Strength
        5 rounds - 5 reps on each
    ½ kneeling KB curl to OH press R (right knee down) 
    ½ kneeling KB Curl to OH Press L (left knee down)
    Kneeling overhead tricep extension (or standing if bad knees)
 
30-45     WOD 
Pyramid: 2-6-10-14-18-14-10-6-2 split reps between sides
    KB OH swing (KX 35W//53M)
    Goblet Curtsey Lunge (KX 35W//53M)
    SA KB clean  (KX 25W//40M)
SA KB Swing high pull  (KX 25W//40M)
    Box Jump (KX 20w//24m)
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up:
4 rounds 30 on/5 off
High Knees
Jumping Jacks 
Grasshoppers
Squat Hold alt Halo alternate sides
 
20-30 Core Strength
3 Rounds 35/10
Diver sit up (arms circle over to hug knees then circle back to hollow hold)
Hollow body rock
Side V-UPS R
Side V-UPS L
Single Leg v-up alternate or body scissors
 
30-45    WOD: do it top to bottom
*Every 5 min do a 30 sec Hollow Body Hold*
100 FROG HOPS
45/45 Jump Lunge
80 Swing High Pulls (KX 35W//53M)
70 GOB Squat (KX 35W//53M)
30/30 PLANK up/down 
50 KB Skull Crushers (KX 25W//40M)
40 T2B or V-up
15/15 BURPEE Box Overs
20 Candle Stick or (hollow rock then squats)
5/5 Sit Outs
  
 
WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Practice hinge motion. By placing a dowel on the spine to keep a perfect line from head to hips when bowing. 
Warm Up   2 rounds
30 sec DISH TOWEL or TRX HAMSTRING CURL
30 sec HIGH KNEES
30 sec KB DEADLIFT + KB SWING (choose one movement if it causes low back fatigue)
1 MIN BICYCLE FAST!!!
 
    15-25   Lift Strength: 10 min EMOM 
ODD: FULL MIN of KB SWING (remember to breath and engage abs.)
EVEN: 5 DBL KB Suitcase Deadlift choose a challenging weight heavier by 5lbs than previous week
 
25-45    WOD
20 min Ascending AMRAP 
Add 2 reps each round! (Wall sit time & Cal Row time doesn't change doesn't change)
30 sec single leg wall sit r
30 sec single leg wall sit L
10 Sit Ups
4 DBL KB CLEAN & SQUAT (KX 35W//53M) 
20 Cal Row (ZOOM OMIT)
1 Turkish Get Up R
1 Turkish Get Up L
 
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
3 rounds 30 on/ 10 off
    Skaters
    Alternating V-ups (hollow body roll to the other side)
    TRX Row or bent over row
    
 
    
20-30   Horizontal Pull Strength RTR or start on a challenging weight
    4-5 Sets
    5/5 GORILLA ROW (Alternating bent over row from KB on ground)
     10 Close grip bent over row (heavier weight)
 
30-45  WOD: 3 Rounds As Fast As Possible Of: (15 Minute Cut Off)
        Run 250m
        20 KB High Pulls
        10 Clean And Squats Right
        10 Clean And Squats Left
        10 Pushups
        10 Pullups
        10 V Ups

  
FRIDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
5/5 CLAM
5/5 BOX STEP UP
5/5 SIDE PLANK HOLD LEG LIFT (can do side laying leg lift if it bothers your shoulder)
30 Ice Skaters
 
    15-25    Strength Squat 10 min EMOMs
ODD EMOM: 5 HEAVY Goblet squats + 10/10 Feet elevated Hip Bridge alternate legs
EVEN EMOM: 10/10 goblet squat lateral walk + 10 Jump squat (no weight)
 
    25-45    WOD JULIA BENCHMARK 20 min cutoff
44 DBL KB SQUAT (KX dbl 20w/40m)
44 BOX JUMP or Gob. Step Up
22/22 Gob Bulgarian Split squat (KX 20w/40m)
44/44 DBL KB Front rack forward lunges (KX dbl 20w/40m)


 
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique
 
Warm Up: 3 rounds
10 Dead bug 
10 Serratus Push ups 
5 inch worm with scorpion
5/5 iron cross
Short run
 
    20-30    Horizontal Press Strength 10 min
RTR on the 5 REPS DBL KB CHEST PRESS SUPERSET with 10 REPS TRX CHEST FLY. repeat your top set 5X. 
 
30-45 WOD
3 ROUNDS    
10 Goblet Squat + REV Lunge R+L (KX 20W/30M)
5/5 O.A KB Swing/Clean/Squat/Press (KX 25W//40M)
10 wall ball 
20 Cal Row​