TXT PROGRAMMING 10/09/23 - 10/14/23 STRENGTH WEEK: #1

TXT PROGRAMMING
10/09/23 - 10/14/23
STRENGTH WEEK: #1
HEYOOOH TXT COMMUNITY!!
We are BACK to week one of our strength calendar. And we all know what that means, volume & tempo movements plus speed & cardio in our metcons (metabolic conditioners.) You might find some pro tips throughout the workouts. I hope you enjoy!
Monday is a fit test please take time to read through it. It is not a conventional class set up. Members will have to write down their stats for the fit test and submit them to [email protected] by friday. This is the first week of the 6 week ultimate mind & body transformation challenge!
Have a wonderful week!
Christa B



MONDAY FIT TEST DAY ask members to write down : click link to see fit test document LINK
Please use to document your fit test (RPE is RATE OF PERCEIVED EXERTION 1 being easy -10 being hard)
○ Mobility Squat Test:
RPE:
○ Plank Test:
RPE:
○ 500m Run Test:
RPE:
○ 1 min push-up Test:
RPE:
○ Dbl Kb squat, clean, press in 1 min:
RPE:
○ 1 rep deadlift:
○ RPE:
○ 2 min Sit-up Test:
○ RPE:
○ Max Wall sit Test:
○ RPE:


    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, For warmup do laps of buttkickers, Stork Walk, 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
Extra Fit: Full squat in control
Above Average: Halfway down
Good: Less than halfway
Mobility is a quality great athletes hone, but most regular guys ignore. That's a mistake: "The more mobile you are, the better you can move your joints through their full range of motion and the less likely you are to be injured," says kinesiologist and rehab expert Dean Somerset, C.S.C.S. This test, he says, "will expose limitations in your ankles, hips, neck, and upper back—places where most people are bound up." A lot of people fail this test because they have a rounded back or inflexible ankles.

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. 
3. 500m Run 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.
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. 
    
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:
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
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:
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:
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. 

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


AB CHALLENGE
3 ROUNDS 
20 LEG EXTENSIONS 
20 SIT UPS 
50 SEC PLANK




TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
10 band pull aparts
5 o.h. Kb swings
40 Bicycles
Short jog
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict Press 
10 HINDU PUSHUP
10 KB SQUAT BICEP CURL to OVERHEAD PRESS TRICEP EXT.

THEN  FINISH WITH
30 OVERHEAD KB SWING (KX 35W/53M)

25-45    WOD 
WOD  Benchmark THE RICK BURGER
(20 min cutoff) PRO TIP: separate movements to modify 
50/50m OA KB Waiter Carry (KX 25/40)
50/50m OA KB Farmer Carry (KX 40/60+)
40 DBL KB Clean + Squat (KX 25/40)
30 Box Jump (KX 20/24)
20 Pull Up (KX no band)
10 Burpee + Wall Ball (KX14/20) 
50/50m OA KB Farmer Carry (KX 40/60+)
50/50 OA KB Waiter Carry (KX 25/40)
  AB CHALLENGE
3 ROUNDS 
25 FLUTTER KICKS 
20 CRUNCHES 
55 SEC PLANK






WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds (4 min)
20 sec crunch tuck (ADD KB FOR EXTRA CHALLENGE)
10 sec hollow body hold or rock


    20-30    Core Strength
3 rounds 40 sec on//20 sec OVER THE SHOULDER BALL TOSS or FROG JUMPS
Plank hold
Beast Bird Dog
Hollow body Hold
KB Dead Bug
 
30-45    WOD:
  “The TERRIBLE 10’s” - PRO TIP: Make sure to do the challenging version/weight on each exercise, or you will finish the circuits too quickly. 

Start together:
1 MIN AB MAT BUTTERFLY SITUP  BURNOUT
THEN:

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Pull Ups

o   10 Push Ups

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Thrusters (KX DBL KB 35W/53M)

o   10 Deadlifts (KX DBL KB 35W/53M)

·         5 rounds: (8 min Cut Off must move on after 8 min)

o   10 Weighted Sit Ups

o  10 Superman

AND LE STRETCH! DAS IT!

AB CHALLENGE
3 ROUNDS 
25 LEG EXTENSIONS 
25 SIT UPS 
30 FLUTTER KICKS
  
THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS
3 inch worm walking hands out as far as they can go
3/3 Side Lunge
3/3 Squat & Halo
10 Jump Jack


    15-30    Lift Strength 20min
Conventional Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the KBs to the floor.

Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45  WOD (PRO TIP: stagger start class)
3 ROUNDS
10 WALL BALL (KX 14w/20m) 
10 cal row
15 DIPS
30 JUMP ROPE
15 CHIN UP (hands face in)
10 cal row

AB CHALLENGE
3 ROUNDS 
20 CRUNCHES 
25 LEG EXTENSIONS 
1 MIN PLANK

  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, do some side slides and butt kickers and sprinter stretches
Warm Up: 3 Rounds 20/10
TRX Y
KB Swing
Gorilla Row


    20-30    Tempo TRX Row OR Goblet bent over row with tempo
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

Bent over DBL KB row
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.
 
    30-45    WOD: *THE SUBE*
20MIN CUTOFF
GUIDELINES
X = cardio 
BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER
WOD:
X
10 thrusters (B w15/m25)  (I w 20/ m35)(A w30+/m40+)
X
20 push ups 
X
30 goblet squats (B w20/m30) (I w25/m40)(A w35+/m50+)
X
40 bicycles (per leg)
X
50 SNATCH (25 R, 25 L) (B w15/m20)(I w20/m35)(A w30+/m40+)
X
40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 thrusters 
X


AB CHALLENGE
3 ROUNDS 
30 FLUTTER KICKS 
25 SIT UPS 
1 MIN 5 SEC


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 6 MIN EMOM
ODD: 7R/7L Split Squats & 7 V-Ups 
EVEN: 10 JUMP JACK SQUAT Then Plank the remainder of the min


    20-30    Squat Strength Time for tempo!!
Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rests at :60-:90.
 
30-45 WOD: 15 min AMRAP 2 min ON// 1 MIN BURPEE
1R/1L Turkish Get Ups (KX 35W/53M)
10 Sit Up with Russian twist
10 DBL KB Chest Press (KX 35W/53M)
50m Heavy ONE ARM Farmer carry (KX DBL 53W/70+M) 

AB CHALLENGE
3 ROUNDS 
30 LEG EXTENSIONS 
25 CRUNCHES 
30 FLUTTER KICKS