TXT PROGRAMMING 10/15/18-10/20/18 STRENGTH WEEK: #10

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
10 MIN STRENGTH: Vertical Pull
STRICT PULL-UPS
-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)
-Intermediate: Shoot for 18-24 strict-pull-ups
-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)
*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****


WOD:
3 Rounds:
5/5 Goblet Lunges
10 Burpees
250m Run or row


2 Rounds:
15 V-ups
15 KB Swing
15 box jumps (modification: 10 high TRX jump squats)


1 Round:
-8 Turkish Sit Up (4R/4L)


WALL BALL CHALLENGE
​150 wall walls


TUESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: (choose 3 kb's double or single.) Tempo KB Squat 3 sets x 8 reps 3330(:3 down, :3 pause, :3 up, :0 at the top.) :90 rest between each set.
At heaviest KB Squat (should be able to do all 10 reps without rest) 3 sets x 10 reps No tempo, but keep rests at :60-:90.
WOD: 15 min AMRAP ASCENDING REPS
Start at 3 reps and add a rep each round
1 min hollow body hold stays the same
KB Bulgarian Split Squat KB Single Leg RDLs
Goblet Squats
Bird Dog
1 min Hollow Hold


Wall Ball Challenge
160 wall walls
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WEDNESDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
STRENGTH: Vertical push


KB Strict Press3 sets x 10 reps
Kb Arnold Press
3 sets x 12 reps


WOD:
Start with 1 min plank then
4 Rounds:
50m Farmer Carry
15 Wall balls
12 Sit-ups to Russian twists
10 High pull from ground (single or dbl KB)
50m Sprint run or 100m sprint row


After 4 rounds are finished do a
1 min plank


WALL BALL CHALLENGE
170 wall walls
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THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
10 MIN  STRENGTH:CORE
5 rounds:  Farmers carry 1 minute, plank 1 minute.  
For advanced clients have them try the one arm farmers carry (30 sec each arm) make sure they stay stabilized and solid through their midline.


WOD:
250 m RUN or ROW – THEN,
3 rounds for time:
15 toes to bar or v-up
15 hollow body rock
15 situps
15 burpees  (for beginner clients have them use a box to elevate their burpee.)           ** after 3 rounds finish with another 250m run or row


WALL BALL CHALLENGE
180 wall walls
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FRIDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
WARMUP BY TEACHING THE HIP HINGE. VERY IMPORTANT. CHECK OUT THIS LINK Strength:
KB Deadlift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the bar to the floor.

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

WOD: CIRCUIT THROUGH THE EXERCISES
4 rounds 30 sec ON/ 15 sec REST

• KB Paused Front Squat (pause 1 sec at bottom)
• TRX Hamstring Curl
• PULL UP
• Paused DBL KB Bent over row (1 sec pause at top of row.)
• Arch Body Holds
• KB Farmers Carry

WALL BALL CHALLENGE
190 wall walls
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SATURDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC Movement Patterning/Technique WARM-UP (5-10MIN)
Strength:
Tempo DBL KB Chest Press
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top)

DBL KB CHEST PRESS
3 sets x 10 reps
No Tempo. Select a weight that you can complete all 3 sets of 10.


WOD:
5 min AMRAP
5/5 Half Kneeling KB Press
10 Pushups


5 min AMRAP
5/5 KB Lawnmower Row
10 TRX ROW
2 lap of 50m Single Arm Waiters Carry (switch arms on lap)


8 round 20 sec ON/ 10 sec REST (alternate sides each round)
Side Plank


WALL BALL CHALLENGE
200 wall walls