TXT PROGRAMMING 10/08/18-10/13/18 STRENGTH WEEK: #9

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
10 MIN STRENGTH: SUPERSET  5 TRX HAMSTRING CURL + SUITCASE DEADLIFT 5 reps.
RTR to top weight of 5 reps. 5X5 at top weight.
WOD: 20 MIN For your best time with challenging weight.
RUN 400M
10/10 Bulgarian split squat
-------------------------
finish 2 ROUNDS
Double Kettlebell Swing x 10 Reps
Double Kettlebell Snatch x 10 Reps
Double Kettlebell Front Squat x 10 Reps
Double Kettlebell Clean and Press x 10 reps
H.R. Push Ups x 10 Reps
Double Kettlebell Highpulls x 10 Reps
----------------------------
then:
10/10 Bulgarian split squat
RUN 400M
---------------------------------------
TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
 15 min RTR WITH LAWN MOWER ROW SUPERSET WITH TRX ROW
8 LAWN MOWER ROW (on each arm) and 15 TRX ROW


WOD:1 ROUND For BEST time: (20 MIN CUTOFF)
Must finish each exercise before moving to the next.
Row 1000m or 300 rope skips or 150 DBL Unders
10/10 KB Strict press (ON EACH ARM)
30 Ring dips
Run 400m
30 Overhead KB swings
20 bent over dbl kb row
10/10 Pistols per leg
100 Situps
---------------------------------------
WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH:
8 minute EMOM:
-4 double cleans + 5 squats
(Weights touch the ground after every clean. When 4 cleans are completed, then perform 5 squats GOBLET hold kettlebells)
WOD:
15 Minute AMRAP:
(When you reach the bottom, work your way back up)
25R/25L OA Swings
40 Air Squats
30R/30L Mountain Climbers
20 Dbl KB Push-press
10 Hollow Body Rocks
20 DBL KB Push Press
30R/30L Mountain Climbers
40 Air Squats
25R/25L OA Swings
---------------------------------------
THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
10 MIN  STRENGTH: DBL KB CHEST PRESS
10-15-20-15-10 DBL KB CHEST PRESS with 20 JUMPING JACKS between each set of CHEST PRESS
WOD: CHIPPER!!  you have to chip away at in order to finish IN ANY ORDER YOU CHOOSE
(20 MIN TIME CAP)
1 round
10 Handstand push-ups (or practice kicking up to handstand) or pike pushup
20 hanging Knees to elbows  or Toes to bar OR Vup
30 Burpees
40 Box jumps
25/25 Kb Snatch
60 Pull-ups
70 Push-ups
80 Sit-ups
45/45 Side Goblet lunge
100 Double-unders or 500 Rope skips
---------------------------------------
FRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)

5 MIN -SKILL & Strength: Partner L-sit tips and demo
5 ROUNDS
30 sec Partner A
30 Sec Partner B
10MIN Strength:
-5X10 TURKISH SITUP R&L
30 bicycles inbetween each set of Situps
-After (everyone together)
2 minute PERFECT plank
WOD:
5 ROUNDS
10 DIPS
25 SUPERMAN
25 V-ups
25R/25L Hip Ups
25R/25L SITOUTS
RUN 250
---------------------------------------
SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
5 MIN -SKILL & Strength: Partner PISTOLS
5 ROUNDS
30 sec Partner A
30 Sec Partner B
SINGLE LEG Deadlift
RTR to top weight of 5/5 reps. 5X5 at top weight.


WOD:
THE SANDWICH 15 MIN CUTOFF
Begin by performing one rep of the double kettlebell snatch and the renegade row. Each cycle there after you will load one additional ingredient (one rep of one new exercise), and continue to cycle through, without rest, until you have constructed a 5-layer sandwich.If they finish the sandwich to quickly the weight was to light. This should be difficult and require alot of control. If they do not want more weight they can work backwards deconstructing the sandwich.  

Create your sandwich like this:

Layer 1 – Double Snatch + Renegade Row

Layer 2 – Double Snatch + Double Press + Renegade Row

Layer 3 – Double Snatch + Double Press + Front Squat + Renegade Row

Layer 4 – Double Snatch + Double Press + Front Squat + Double Clean + Renegade Row

Layer 5 – Double Snatch + Double Press + Front Squat + Double Clean + Double Swing + Renegade Row

Perform only one rep of each exercise. No rest between layers.

Recommended Operating Weight:
Pair of 35lb or 50lb kettlebells for most males
Pair of 20lb or 25lb kettlebells for most females