TXT PROGRAMMING 09/11/17-09/16/17 STRENGTH WEEK: #3
The MONDAY 9/11 workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. MONDAY 0-10 MIN FULL BODY MOBILITY, DOWEL STRETCHES & functional WARMUP 10-25 MIN POWER STRENGTH:MED BALL Side Throw (Partner up) https://www.youtube.com/watch?v=VWYzvmsgNo8&feature=youtu.be 20 rounds 20 sec on /10 sec off Partner A Does right then left (each person gets Two 20sec intervals) Partner B Does right then left Partner A Stands in lunge & catches with twist & throws with as much power as possible from the hip. Partner B Throws Ball back This is a great movement that trains power in the transverse plane.Throwing a medicine ball is also an awesome core movement to redirect force from the ground through the upper body. The linkage between hip rotation, core stability, and the expression of power through the upper body is hard to miss and tough to beat. Make sure you generate power through the lower body and rotate the back foot to finish the movement. In the video one of my athletes is doing a medicine ball side throw, but you could do the same drill with a pressing motion to make it even more effective in your upper body training. 25-45MIN 9/11 WOD 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (53#M / 35#W) 11 Burpee Chest to Bar Pull-ups 11 DBL KB Cleans (53#M / 35#W) 11 HSPUs or Pike Pushups 11 KB Swings (53#M / 35#W) 11 Toes to Bar 11 Deadlifts (dbl 53#M / dbl 35#W) 11 Push Press (53m/35w) 2001m Row or 2001m Run (1.25 miles) TUESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo WARMUP: 1 LAP MONKEY WALK https://www.youtube.com/watch?v=NsX3zsU-G5Q 20 DEAD BUGS 30 LEG LIFTS 10-20min SKILL: 3x 20-SECOND HANDSTAND AGAINST WALL ---modify with: plank 20-30min STRENGTH: DEADLIFTS -Run the rack up to max weight, then: 5X5 DEADLIFTS @ top weight. They should only rest 45 sec to 1 Min between weights. 30-45min WOD: 10 MIN AMRAP: 7 Burpee jumping jacks (jumping jacks instead of jump) 10 Double KB Thrusters 14 Traveling KB lunges (same weight as thrusters) SPRINT -then, WITHOUT REST, go directly into: 10,9,8,7,6,5,4,3,2,1 - Swings - Sit-ups WEDNESDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique,Lower body dynamic stretch -SKILL: Med ball cleans -4 Tabata rounds of medball cleans -STRENGTH: Bent-over Rows Run the rack with bent over rows in sets of 5 reps. When you reach your top weight, back back to the beginning of the rack and work your way back up again. Stress the importance of a tight core and flat back. NO BRO LIFTING! -WOD: 12 minute ascending AMRAP: (1 rep first round, 2 reps second round...) Burpees + KB Swing (one movement) TRX muscle up Box Jump X10 Jump Rope FINISHER: 1 minute plank (hardest modifications possible) 1 minute wall sit (hardest modifications possible) THURSDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Lower body dynamic stretch https://youtu.be/xnLaMMIaVZo Warm Up: 15R/15L Side Lunges 20 reps TRX Rows 20 reps Superman 20-30Min STRENGTH: 5X5 Squats -Run the Rack until you find your max set of 5. Then perform 4 more rounds of 5 reps. 5. WOD: 5-minute clock: (HOW FAR CAN YOU GET IN 5MIN?) -Run 250m then, ascending AMRAP for remainder of 5 minutes: 1,2,3... R/L Snatches Box Jumps Ball Slams Butterfly Sit-ups THEN!! 10 Minute AMRAP: 7 Ball Slams 7 Box jumps 7R/7L Clean n' Press (touch ground every time) 7R/7L TRX Power Pulls FRIDAY 0-10 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, -SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. -STRENGTH: KB CHEST PRESS Have clients run the rack with single-arm chest press for 5 reps each side. Have students complete 4 sets at top weight. 30-45min WOD:PARTNER CHIPPER! --When it is your turn, you have to complete exactly ten reps before your partner can go; you partner has to PLANK while you're going. Also, the way the reps work is each partner end up doing HALF of the number of reps listed. Example: Partner A does reps 1-10, the Partner B does 11-20, then partner A does 21-30. So on, so forth. Half fun! 60 Hollow Body Rocks 80 WALL BALL 100 KB Swings 120 KB Squats 140 V-UP 160 BALL SLAM 4 laps (each partner does 2 laps in the end. You partner planks while the wait for you) SATURDAY 5 MIN FULL BODY MOBILITY & DOWEL STRETCHES 10 MIN WARMUP & SKILL: 1 time through circuit warmup 10 cal Row 20 travelling lunges 20 (10R/10L) snatches (light weight) 20R/20L Side V-Ups 60 Double Unders (180 singles) 20 TRX Rows 20 Air squats -SKILL: Handstand (Push-up) Practice --Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner. --Intermediate: Hold a handstand for 20-30 seconds with feet against the wall. --Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up. -10 min STRENGTH: TURKISH SITUP & MORE CORE!!!! For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up. It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight. 3 rounds of 15 toes to bar 15 hollow body rock 15 superman WOD: Run To The Hills “Run To The Hills” For time with 25 minute cutoff: 250m run 20 One Arm Snatches Right 250m run 20 One Arm Snatches Left 250m run 20 Burpees 250m run 20 One Arm Thrusters Right 250m run 20 One arm Thrusters Left 250m run 20 Jump Lunges 250m run 20 One Arm Swings Right 250m run 20 One Arm Swings Left 250m run 20 Jump Squats 250m run
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