TX​T PROGRAMMING 08/14/17-08/19/17 STRENGTH WEEK: #9

​MONDAY


0-15 min:         Isolated / Compound Joint Mobility. Technique and Form Warm Up (choose according to the day’s workout)

Warm-up:
10x Hanging leg raise
10x Good mornings
10x Knees to elbows
10x Good mornings
10x Toes to bar
10x Good mornings
10x sit-ups

Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea


LIFT STRENGTH: Dbl KB Dead Lift / TRX HAMSTRING CURL

RTR (Run the rack) Have clients find their 3-5 rep max on the Dbl KB Dead Lift. Enforce a flat back and lats engaged so that they do not round upper back. Repeat at top weight for 3 sets.  Between each weight have clients perform 10 TRX HAMSTRING CURL.

WOD :


For time
3 person team, partition the workload as desired, must complete one exercise before moving to next
132x Burpee box jumps
132x DBL KB push-press (53#/35#)
132x KB swing (53#/35#)
Run 1200m
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TUESDAY
0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
Warm-up: 2 rounds
100x Jump rope singles
30x Squats
15x Push-ups
15x Pull-ups

10 MIN HORIZONTAL PULL STRENGTH: TRX NEGATIVES  (Work on scapular retraction.  Shoulder blades in back pockets)


Have clients partner up. REPS: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

One partner rows while other partner does pushups. Alternate through the reps.


WOD:  3 rounds
1 minute max calorie row
Rest 1:00
1 minute max reps Double KB snatch (open weight)
Rest 1:00
1 minute max reps Double KB thrusters (open weight)
Rest 2:00

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WEDNESDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
Warm-up: 3 rounds
15x Broad jumps
10x Jumping lunges
20x Push-ups
1 LAP BEAR CRAWL


10 MIN SQUAT STRENGTH:   RTR on OA Swing/ OA Rack SQUAT


RUN THE RACK 3X (WORK UP TO HEAVIEST AND THEN START BACK AT BOTTOM)

Have clients perform 5R/5L One Arm Swings then 5R/5L OA SQUAT with that same bell in the rack position.

Repeat for Ten Minutes.

WOD:

15 MIN CUTOFF


250m Run

 -THEN-

6 Rounds of

6 Goblet Squats

6 Bodyweight Jump Squats

6 Toes to Bar

 -THEN-

3 ROUNDS
Farmer's Walk/ 10 TRX ROW

-Have clients walk down the hall or around the room with two HEAVY bells.  It should be a weight that they have to set down occasionally.  When they do, in fact, set the bells down have them perform 10 TRX ROW, then get right back to the Walk!!


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THURSDAY:

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
Warm-up:
Run 400m
20x Walking lunges
20x Supermans
20x V-ups
Run 400m

10 MIN HORIZONTAL PRESS STRENGTH:  Double KB Press


Have clients RTR on the double KB Press.  Once a safe, three rep max is reached, have them repeat for a total of five sets


WOD: 


2 MIN 3 Rounds Wall Walk/ Plank Hold

Set a timer at 3 ROUNDS OF 20 ON/20 OFF seconds.  

Clients will hold a plank (with feet on wall, if possible).  Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again.  They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.

This should take 2 mins.


-THEN-

15 MIN CUTOFF


5 Rounds

5 Bottoms up Press (R)

5 Bottoms up Press (L)

10 DIPS (Ring dips, chair dips any modification is fine)

5 TRX MUSCLE UP


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FRIDAY

0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
For time CHP AWAY AS YOU PLEASE
50x Burpees
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups


CORE STRENGTH:  Core Day


6 Rounds of Each (20 sec on/ 10 sec off)


1- Weighted V Up (Holding KB in hands)

2- Grasshoppa

3- Side V Up (Alternating sides ea round)


WORKOUT:  3 AMRAPS


4 Min AMRAP

10 Vups

10 Ball Slams


-50 Dbl Unders-


4 Min AMRAP

10 Side Plank Hip Ups

10 KB Highpull (DBL or Single)


-50 Dbl Unders-


1 Min AMR(reps)AP

KB DEADSWING BURNOUT

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SATURDAY
0-15 min:         Isolated / Compound Joint Mobility.

15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
Warm-up:
20x Judo push-ups
20x Knees to elbows
20x Depth jumps off bench
20x V-ups
20x Walking lunges
Jump rope 2 minutes
POWER LIFT STRENGTH:  SNATCH


Have clients run the rack on the 5R/5L DBL KETTLEBELL SNATCH with 20 cal ROW on rowing machine (or 5r/5L TRX POWERPULL.)  Once an 5 rep max is reached, have them repeat three times with no rowing.

WOD:
4 rounds
5-4-3-2x reps of
DBL KB CLEAN
KB burpee deadlift
 -THEN-
2 Mins of Partner Sprints