TXT PROGRAMMING 05/10/21-05/15/21 STRENGTH WEEK: #4

TXT PROGRAMMING
05/10/21-05/15/21
STRENGTH WEEK: #4



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 min AMRAP 
10 R/L alt. Knee huggers (on back to sit up position)
10 R/L Elbow plank hip touch
10 total Lunge
2 lateral lunge burpee (burpee w/ 2 lat lunge @ top)
 
    20-30  Strength Power Lift 10MIN - RTR then 4x, 5R/5L KETTLE BELL CLEAN with swing.
Work up to heaviest kettle bell clean with great form. No rounding in the upper back.
Shoulders always packed. Feet screwed into the ground.
When standing hips should be directly over hips (think plank.) Choose single or double kettle bell.
 
30-45     WOD 
 1 time fast
1 min FLUTTER KICKS
100 Frog Jumps
90 KB SWING
80 (40/40) SITOUTS
70 KB HIGHPULL
60 OH KB SWING
50 DBL UNDERS or 250 JUMP ROPE (zoom jump jack)
40 KB Mtn Climber
30 (15/15) KB WINDMILL
20 BALL SLAM OR BATTLE ROPE SLAM
10 DBL KB PUSHUP TO LSIT 
 
TUESDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 45/15 2 rounds
Scapular Push up
High knees
Side shuffle, sprawl, side shuffle, sprawl 
Alt Beast bird dog
  
15-25  Vertical Pull Strength: PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps
Beginner: TRX
Intermediate: Use bands
Advanced: weighted
(ZOOM: EMOM ODD: 5/5 North/south plank ….Then PLANK til min is over
EMOM EVEN: 5/5 Plank pull through (lateral Pull) …..Then HOLLOW HOLD til min is over)
 
 
25-45    WOD:  10 rounds: 20 min cutoff
10 pull ups or TRX pullup (zoom 10 O.H. Heavy Swing)
20 push up
30 squats 
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3x 30on/10off
Glute Bridges
Inch worm burpees
Hollow body rocks
High knees side to side   
 
    20-30    Lunge Strength 10 amrap
TGU 10 alt lunge with weight O.H. then TGD switch arms and repeat 
 
30-45    WOD 15 min Ascending AMRAP starting at 3 at 1 rep every round
3 Swing Squats or just kb swings
3/3 Bulgarian split squat
3/3 Foot elevated S.L.  Glute Bridge
3 Leg lift ceiling stomp
3 Gob Thruster
 
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 5 min AMRAP
5 plank up downs right & left
10 single leg hip lifts right/left
5 hindu pushup
20 leg scissors up/down
 
    20-30  Vertical Press Strength 
3 ROUNDS
8 dbl KB Strict Press Increase weight off of previous weeks.
12 KB Palms Facing Strict Press
50m dbl kb Farmers Carry


30-45  WOD
15 min AMRAP: 
5 box jump
15 wall balls
10 chinees
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up 4 Rounds
20 Jumping Jacks
10 Burpee NO Push Up
20 Plank Jacks
10 Skaters
 
    20-30    Core Strength: 7min AMRAP
10 total Russian twist w/ kb shoulder press (at center)
 10 R/L Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again)
10 R/L single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate)
 
TABATA 8 rounds 20/10  alt between exercises (4 min)
Bicycles
Rotational Mountain climbers (opposite knee to opposite elbow) 
 
    30-45    WOD: 10 rounds 20 min cutoff
5 SITUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4
50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M)
 
SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: REPS 10-14-18-22
Pike pushup
Reverse plank leg lift
Squat jacks
 
    20-30  Lift Strength: 10 MIN EMOM
Odd Min: 10 Goblet squat
Even Min:  4/4 single leg squat (can use a chair for depth) 
 
30-45 WOD  5min AMRAP
           5/5 Windmill
           10 KB Swings
           5/5 Windshield Wipers
 
           1min Hollow Hold
 
           5min AMRAP
           5/5 Weighted Dead Bugs
           5/5 Alt. Snatches
           5 Spinal Rock to stand
 
           1min Plank shoulder tap
 
           5min AMRAP
          10 Hollow Body Rocks
           5 KB Sit Ups 
          10 Jump Squat

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