TXT PROGRAMMING 04/18/22-04/23/22 STRENGTH WEEK: #3

TXT PROGRAMMING
04/18/22-04/23/22
STRENGTH WEEK: #3


Hi TXT Community,
We are moving into week 3 of our strength program. This means we are still focusing on volume and tempo movements. I wrote the workouts for this week to help learn the hinge motion and the clean. There are no snatches yet. I am saving high pull swings, snatches and Turkish get ups for future workouts. I want to help everyone better learn how to properly hinge, swing, squat, dead lift, engage your lats, pull up, clean without banging wrists and use your body in the safest most efficient way possible. There are lots of demo links to check out, i hope you enjoy!
Have a wonderful week!
Christa Berry

MONDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
NEW MOBILITY MOVEMENTS FOR YOU TO ENJOY
Warm Up:  3  rounds
10 deadlift to practice hinge DEMO
10 Deadbug
10 Bird dog
5 KB Drag and lat packing exercise DEMO
3x 4 high knee + 1 sprawl
 
    10-20   CORE Strength     “Core Galore” 40 sec on 10 sec off of:
·         One Arm Hover plank Right
·         One Arm Hover Plank Left
·         V ups
·         Side plank hip lift Right
·        Side plank hip lift Left
·         Chinees
·         Leg Lifts
·         Plank With a knee lift (spiderman plank)
·         Situps        
·         Hollow Body Rocks
·         Bicycles
·         Superman Rocks
·         Mountain Climbers
 
20-45     WOD 12 minute ascending AMRAP:(Perform 1 rep on the first round, 2 on the second and keep increasing each round by 1 rep until time is up. Jump rope goes up by 10, Double Unders go up by 5 reps each round.)
Burpees (modify by elevating hands on a box)
TRX TRICEP EXT. OR KB Skull Crusher
KB Swing or Deadlift (KX 35w//53M) DEMO CHECK CORRECT SHOULDER POSTURE
X10 Jump Rope or x5 Double Under

FINISHER: 
1 minute plank (hardest modifications possible)
1 minute wall sit (hardest modifications possible)
 
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up:  8 rounds 20/10 (4 min) alternate exercises 
 BANDED GOOD MORNING DEMO
KB HALO alternate sides
  
15-25  POWER Strength: 10 min EMOM (great time to learn correct form)
DEMO FOR HIP TIMING
10x KB SWING OR DBL KB SWING
 
25-45    CHIPPER WOD: 20 minute cutoff can chip away in any order

• 5 Laps Running or Rowing (250m each lap)
• 50 Double KB Cleans (KX W DBL 20's / KX M DBL 35's)(MODIFY by using 1 KB and splitting reps)(no swing)(DEMO for no wrist banging)
• 50 Push Ups (MODIFY by elevating hands on to box and maintaining plank)
• 75 KB High Pull from Ground (no swing)DEMO (KX 35W//53M)
• 120 Sit Ups or Dead Bugs
• 500 Jump Rope (MODIFY BEG to 250)

  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   
3 Rounds 35/15
Plank shoulder tap to pike reach R/L
Side plank rotational reach
KB push up to push back
 
 
    20-30    Horizontal pull Strength 
3 ROUNDS Super set
8 Tempo TRX ROW (3 sec up, 2 pause at top, 3 sec down, 0 rest at bottom)
10/10 Lawn mower row (MODIFY: BEG one hand on wall, ADV: Single leg balance and row)
 
 
30-45    WOD: 15 min - AMRAP (endurance cardio)
10 TRX power pulls right Level 1 & Level 2
10 TRX power pulls left
10/10 MTN Climbers (MODIFY BEG: Hands on bench, ADV: hands on KB)
20 Sit ups or Dead bug
10 CAL ROW W//15 cal row M DEMO
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
5 goblet squat
10 Glute bridge to single leg kick
5/5 lateral lunge to sprawl
 
    20-30   Squat Strength: First do tempo then do non-tempo
GOBLET SQUAT DEMO
KB TEMPO Goblet Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

KB Goblet Squat
3 sets x 10 reps
Attempt to increase off tempo weight


30-45  WOD: REPS: 24/20/16/12/8 (split reps between sides)  [15 Minute CUTOFF]

DBL KB Bulgarian Split squat R (MODIFY: DO NOT add weight if you cannot go full range of motion)
DBL KB Bulgarian Split squat L (KX dbl 15W// dbl 25M)
KB Windmill R (KX 20lbw//35M)
KB Windmill L 
WALL BALL (KX 14W//20M)
  
FRIDAY (strength will take longer)
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 TRX pushup
5/5 single kb chest press
10 over head swings 
20 jumping jacks
 
    15-30    Horizontal Press Strength: circuit through exercises 15 min 
Tempo DBL KB Chest Press OR Goblet chest press
3 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)

Wide DBL KB Chest Press
3 sets x 10 reps
Increase weight higher than tempo weight if possible

Single Arm KB Chest Press
3 sets x 10 reps
10 on ea side
 
    30-45    WOD when you finish 4 rounds you are done.
SET A TIMER: Every 3 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING) or BRIDGE POSE REVERSE PLANK VARIATIONS
4 ROUNDS:
4 DB or KB MANMAKERS (OR BURPEE) (Can be elevated to a box or be done body weight)


4 HANDSTAND PUSHUP or PIKE PUSHUP progression of the movement 
8 DIPS or KB SKULL CRUSHER
16 BALL SLAM
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds
10 core marching
10 squat jacks
20 high knees
5/5 side slide
150 m run or row
 
    20-30    Core Strength: TURKISH SIT UP Perform 3-4 rounds at your top weight.
TURKISH SIT-UP DEMO (MODIFY ADV can go to hip bridge lift.)
For 10 minutes, run the rack to find a 10R/10L challenging weight on the Turkish Sit-up.
It is helpful to start off on the weaker side. Perform 3-4 rounds at your top weight.
 
30-45 WOD:  10 ROUNDS (Write down your finishing time.)
5 SIT UP
5 TRX L-SIT CHIN UP (MODIFY: BEG no L-Sit)
5 TOES TO BAR or KNEES TO NAVEL 
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)(KX: 20W/40M)