TXT PROGRAMMING 10/17/22-10/22/22 STRENGTH WEEK: #9

TXT PROGRAMMING
10/17/22-10/22/22
STRENGTH WEEK: #9



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
10 Frog hops
then...
20/10 x 2
Crawl down & back (use mat or 6’ area) - keep hips low & level
Skaters
Scapular push ups
Then…
15/15 bicycles 
 
 
    20-30    Lift Strength
Ascending… 1, 2, 3, 4, 5..keep going up in reps til 10 min is up.(10 min cut off)
Single Leg DL R
Snatch R
Single Leg DL L
Snatch L
KB clean & Squat (both hands on bell)
 
 
30-45     WOD (20 min cut off)
7 rounds
4 Lateral Lunge Burpee (count burpee)
7/7 Single leg deadlift
7 Push up
7 One Arm KB swing R
7 One Arm KB swing L
7 Ceiling stomps
 
 
TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
 
Warm Up:
5 min AMRAP
5 Plank Shoulder tap to pike
6 sit out
5 dead swing
Lil run
 
  
20-30   Horizontal Pull
Superset x 3
3/3 Elevated SA Plank row
10 Close grip bent over row
--------
1 min Swing High pull
1 min High pull from ground
 
 
30-45    WOD
3 rounds 45/15
Push up, push back, broad jump (shuffle back or turn around)
Glute bridge, KB chest press, KB Pull over
Sit up w/ tricep ext
TRX ROW Deep (ZOOM Side vup R, V up,  Side vup L)
  
 
WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up   2 Rounds:
5 Inchworm with pushup
10 body weight squats
5/5 Rocking lunge
10 sit ups
 
    20-30  Squat Strength 
10 MIN Amrap
3 KB single arm squat L
3 KB single arm squat R
3/3 KB Bulgarian Split Squat
3 KB SUMO SQUAT

 
30-45    WOD:
 1 Round till completion (must finish each exercise before moving on [15 min cutoff]):
Every 2 min do 20 jump squat

·         10 Burpees Kb swing (separate movements if needed)  (KX 35W//53M)

·         20 Goblet Squats (KX 35W//53M)

·         15R/15L Jump Lunge

·         20/20 KB High Pull  (KX 35W//53M)

·          20 cal Row (ZOOM 20 Burpee with lateral hop over mat)

·         20/20 KB High Pull

·         15R/15L Jump Lunge

·         20 Goblet Squats 

·         10 Burpees kb swing
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 Rounds 20 sec on/10 sec off 
Alternating pike reach
Close grip bent over KB row
Alternating single leg v-ups
Alternating wide stance lateral lunge
 
    20-30   Horizontal Press
PUSHUPS AND ABS
2 ROUNDS OF (10 MIN)

• Drop down for 60 seconds of timed regular push-ups
• Flip over for 60 second sit-ups
• 45 seconds wide push-ups
• 45 seconds elbows-to-knees crunches
• 30 seconds kettlebell diamond push-ups
• 30 seconds V-UPS
• Finish it off with a couple sets of 25 three-count arm haulers and flutters kick

 
30-45  WOD
BUY IN: 5R/5L KB WINDMILL https://www.youtube.com/watch?v=ITSmgn_BQgY  (KX 35W//53M)

3 ROUNDS
10 SINGLE ARM CHEST PRESS L  (KX 35W//53M)
10 SINGLE ARM CHEST PRESS R
10 SNATCH L  (KX 25W//40M)
10 SNATCH R
10 BOX JUMP OR 5/5 GOBLET CHAIR STEP UP or long jump shuffle back
10 KB THRUSTER  (KX 35W//53M)

BUY OUT: 5 KB SWING/ HIGH PULL/ OVER HEAD SWING  (should have 15 reps)(KX 35W//53M)
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up REPS 15/10/5
Mtn climber (x2 reps)
Leg scissors (x2 reps)
Touch jumps
Jump jack
 
 
    20-30    Core 
2 rounds 45/10 sec plank 
Superman
Inchworm, hop forward, hop back
Deadbug
DBL Leg lift + Ceiling Stomp

THEN 1 min Situp or crunches
 
    30-45    WOD 3 ROUNDS
10/10 KB One Arm front rack Rev Lunge  (KX 25W//40M)
10 Spinal rock to jump or handstand (Modify 10 Hollow body rock and then 10 Squats)
20 Sit Up
10/10  Windshield wipers 
10 Ball Slam
 
SATURDAY 
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Lower body dynamic stretch
https://youtu.be/xnLaMMIaVZo
10-15 min Warm Up: 3 rounds
5R/5L Side Lunges
10 TRX Rows
20 Superman 
 
15-30Min STRENGTH POWER LIFT:
RTR (RUN THE RACK) 3 reps dbl kb clean then at top weight complete 5X3 DBL KB CLEAN
FORM TIPS: https://www.youtube.com/watch?v=C0B1SrcGAIA
30-45 WOD: (try for 3 rounds)
15 MINUTE AMRAP:
25 Double unders or 125 Jump Rope
5/5 Pistols
4/4 OH Lunges (modify appropriately)
6 Burpee Pull Ups