TXT PROGRAMMING 05/27/24-06/01/24 STRENGTH WEEK: #4

 TXT PROGRAMMING
05/27/24-06/01/24
STRENGTH WEEK: #4
Hi TXT community, We successfully completed MURPH on monday and we have a makeup MURPH on JUNE 2nd 9am with Coach Jason. We had to change the date due to scheduling conflict. 
We are starting our first week of the 6 week challenge TUESDAY is a FIT TEST so class will be weird. Please document your stats so you can compare how you grow and improve over the next 6 weeks. The score card at the end of each exercise should help you do so. 
​Have a wonderful week!
Christa B
    



MONDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 2 rounds 20/10
Mtn climber
BUTT KICKERS (x2)
HIGH KNEES (x2)
Boot strappers


THE MURPH (modify as you please below are a few of MANY options)
Buy in: 1 mile run or 1609 meters Row


1 round
100 pullups 
200 pushups
300 squats


Buy out: 1 mile run or 1609 meters Row








THE MURPH
Buy in: 1 mile run or 1609 meters Row


10 rounds
10 pullups 
20 pushups
30 squats


Buy out: 1 mile run or 1609 meters Row




TUESDAY
 FIT TEST DAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, For warmup do laps of buttkickers, Storkwalk, Inch worm, Side Slides, Karaoke, Walking knee hugs, Jumping jacks, Traveling sprinter lunge.
1. Perform One Controlled 5 Wall Squats (MOBILITY TEST)The Test:
Stand facing a wall with your feet shoulder-width apart and toes 2 inches from the baseboard and turned slightly out. Keeping your feet flat, chest up, and back naturally arched, see how far you can lower your body without touching the wall or falling backward. Complete 5 reps.
The Scorecard
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and what depth was achieved. 
Extra Fit: Full squat in control
Above Average: Halfway down
Good: Less than halfway


2. Hold a Plank (5 MIN MAX)
Assume a push-up position but with your weight on your forearms instead of your hands. This is a plank position. Your body should form a straight line from shoulders to ankles. Brace your core by contracting your abs as if you were about to be punched, and hold the position for as long as you can. When your hips sag or your knees touch the floor, it's over. If you modify to your knees, time how long you can hold in that position.
The Scorecard
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how long you held the plank 


3. 500m Run or Row for best time:The Test
You can do the test outside, ON THE ELLIPTICAL OR TREADMILL:If you are on a machine do a 3 min warm-up, then run one lap (500 meters) as quickly as possible.
The Scorecard
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10
4. How many Push-ups can you do in a minute?Assume a push-up position, with your body straight from head to ankles. Lower yourself until your chest is 3 inches from the floor. Push yourself back up. If you modify to your knees, note at what number you go to your knees and how many pushups you do from there. 
The Scorecard
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many pushups you achieved 
    
5.Double Kettlebell Squat, Clean, and Push Press 20x or more in 1 Minute (or as many as possible.)The Test Description:
Choose Kettlebells 5% or 10% of your body weight. For ADVANCED WEIGHT OPTION, choose 30 percent of your body weight, that's a pair of 30-pounders if you weigh 200. 30% of 200=60lbs split it up and you have two 30lb weights.
 Place Kettle bells between your feet with your feet shoulder-width apart. Keeping your back naturally arched, push your hips back and lower your body until your thighs are parallel to the floor. As you stand up, Clean the dumbbells to shoulder height and then press them straight overhead. If you need to you can use your legs for push press but try to remain as strict as possible. Return to the starting position and repeat as many times as you can for one minute.
The Scorecard:
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many reps you did plus what weight you used. 

Extra Fit: 20 reps in one minute
Above average: 18 reps
Good: 16 reps
Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. Anaerobic endurance reflects the stamina of your fast-twitch (type II) muscle fibers, which generate energy in the absence of oxygen.


. 6. 1 rep Deadlift with Kettlebells or dumbbells or barbell 

The Test:
Caution please get someone to help you if you haven't deadlifted before. Load a barbell with the maximum amount of weight you can lift once, and bring the bar close to your shins. Bend at your hips and knees and grab the bar using an overhand grip that's just beyond shoulder width. Keeping your lower back naturally arched, pull your torso back and up, squeeze your glutes, push your hips forward, and stand up with the barbell sliding along your legs. Reverse the movement to lower the bar to the floor, keeping it as close to your body as possible.Keep back flat and try not to round your back.
The Scorecard:
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and weight you deadlift

Extra Fit: 1.75 x body weight
Above Average: 1.5 x body weight
Good: Body weight or half body weight
The muscles of your posterior chain provide the power behind many of the most important skills in sports—consider them your "go" muscles. These include your lower back, glutes, hamstrings, and calves—lots of muscles that may not be visible in the mirror but are vital to overall fitness. And no exercise hits them harder than the deadlift does. It's arguably the purest test of strength there is.

7. 2 MIN max Sit-up Test (modification MAX DEAD BUG in 2 min)How many sit-ups can you do in 2 min?
Have someone hold your feet and keep hands on shoulders & arms across your chest. No elevating or pumping arms. Shoulder blades touch the ground when at bottom of sit up. Partner should count your reps. 

The Scorecard:
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many sit ups you did.
Extra Fit: 100+
Above Average: 80+
Good: 30+

8. Wall Sit Test (5 MIN Max)Sit with a flat back against the wall. Hips inline with knees, knees over ankles, weight in your heels. See how long you can hold the position.
The Scorecard:
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and time that you wall sat
Extra Fit: 3min+
Above Average: 2min+
Good: 1min

9. Pullup Test 1 minHow many pullups can you do in 1 min? If you need assistance please note what kind of assistance you used for future reference. 
The Scorecard:
Write down RPE (RATE OF PERCEIVED EXERTION.) on a scale of 1-10 and how many pullups you did and what band you used if you used a band or if you modified to TRX

NO ASSISTANCE PULLUP SCORECARD
Extra Fit: 10+
Above Average: 5+
Good: 1+




WEDNESDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up:
5 minute AMRAP:
12 kb swings
6 reverse lunges
12 TRX rows
12 ball slams
2 sprints   


    20-30    Lunge Strength 10 MIN alternate between min
1 Min Row for max distance or jump rope (try to reach 1000m by the end)
1 Min Max goblet lunge (try to reach 50 each leg by the end)


30-45    WOD 20 min 
SET A TIMER: Every 5 min everyone stops and does 1 MIN WALL SIT 

4 Rounds:
10 KB SWING (KX 35w/53m)
10 HOLLOW BODY ROCK
5R/5L GOBLET BULGARIAN SPLIT SQUAT (KX 35w/53m)
5R/5L SINGLE LEG ROMANIAN DEADLIFT (KX 35w/53m)
10/10 BICYCLE
10/10 HEELS ELEVATED SINGLE LEG GLUTE BRIDGE
  
THURSDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
20 Dbl under or 40 jump rope
5R/5L Kb HALO
3 inch worm + scorpion


    20-30  Vertical Press Strength 10 Min AMRAP
5 Right, 5 Left, 5 Together Strict shoulder press
50M DBL KB Front rack Carry 


30-45  WOD ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level) (KX 25+W/44+M)
(beginners should do all swings for 15 reps with single KB or deadlift)
Dbl Swing
Dbl high pull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM (KX 15W/25M)


  
FRIDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 5 rounds 
5 SDHP
5 Ball slam
5 V-ups
5 Supermen


    20-30    Core Strength
1x through 45 sec on 0 rest
Side V-Up R
Side V-Up L
Legs straight up KB Toe touch
Leg lifts
KB Russian Twist
KB Dead Bug
V-up
Plank
Spiderman Plank 
Side plank hip lift R
Side plank hip lift L
Bicycle
Ceiling stomp 


    30-45    WOD 15 Min AMRAP
RUN 500m or row 
1/1 TSU (KX 35W/53M)
20 V-up or Leg Lift
12 DBL KB clean, squat (KX DBL KB 20W/40M)
20/20 Mtn Climber


SATURDAY
    0-20    Isolated Mobility, Dowel Stretch, Movement Patterning/Technique, 
Warm Up: 3 rounds
250M run
5 Hanging Knees to elbows or crunch tuck
5 KB Swings
5 Jump Squats


    20-30  LIFT Strength: 10 min AMRAP         
8 TEMPO Goblet Squat or Front Squat (3 Down/2 Pause/Explode Up)
10/10 Goblet Step Up
10 Sumo Goblet Squats


30-45 WOD:
500m Run (Longer run than usual. Maybe two laps if necessary)
24R/24L Bicycles
16 DBL KB Thrusters (KX 22W/40M)
8 Pull-ups or TRX Pullup

250m Run (Normal Lap)
30R/30L Bicycles
19 thrusters
9 Pull-ups

100m Dash (Short fast run)
36R/36L Bicycles
22 thrusters
10 Pull-ups