TXT PROGRAMMING 10/21/19-10/26/19 STRENGTH WEEK: #3

MONDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   CORE Strength
 TURKISH SITUP
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.
30-45 WOD no cut off  4 Rounds: 1 Min Hollow Hold
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols
12 Sumo Deadlift High Pulls
 
 
TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  LIFT Strength


Conventional Deadlift
4 sets x 6 reps
touch and go, only tempo is :3 lowering to the floor. Increase off last weeks weight.


Sumo Deadlift
3 sets x 8 reps
increase off last weeks sumo weight


Banded Lateral Walk
4 sets x 10 reps
10 steps ea direction


30-45 WOD 15 Min AMRAP
Add 2 reps reach round! (Wall sit time doesn't change)
30 sec single leg wallsit r
30 sec single leg wallsit L
10 ab mat Situps
10 WALL BALL
10 KB Clean to reverse lunge R
10 KB Clean to reverse lunge L
10 TRX Rear foot elevated split squat R


10 TRX Rear foot elevated split squat L : http://youtu.be/YItAiT6e6BA


 
WEDNESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up   
 
20-30    Horizontal pull Strength
10 MIN AMRAP
PARTNER A: 5 TRX ROW NEGATIVES 3 second lower, 0 sec at bottom, 0 sec up, 3 sec pause at top)
PARTNER B: 5/5 renegade row
TOGETHER 10 RUSSIAN TWIST BALL PASS (RICKS LOVE SEAT TOILET)


 
30-45 WOD
 CHOOSE one of the Below wods
5 rounds 20 min cutoff
8 Burpee 
8 Sit out R/L
8 DBL KB Bent over row
4/4 Snatch R/L
4/4 DBL KB Reverse Lunge
 
OR FLOW Version (ADVANCED)
DO THIS FOR 5 ROUNDS
(Below is 1 round)
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge R
Press back to Sit out R
Press back to Sit out L
Press Back to DBL KB Bent over row to OA Snatch as you same leg reverse lunge L
 
https://www.instagram.com/p/BtdfUu0hh8i/?utm_source=ig_share_sheet&igshid=7bcu2nt62k8o


 
THURSDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30   Squat Strength
KB Squat
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top) Increase off last week.


KB Squat
3 sets x 10 reps
Work on low bar technique, but attempt to increase off tempo weight


30-45  WOD OPTIONAL SYNCHRONIZED REPS WITH PARTNER
 3 laps (3x250m)
15 Toes-to-bar
15 Overhead kb swings
15 Box Jump
2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings
5 Box Jump



FRIDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-35    Horizontal Press Strength
Tempo DBL KB Chest Press
4 sets x 6 reps
4210(:4 down,:2 pause, explode up, no pause at the top)


Wide KB Chest Press
4 sets x 10 reps
Increase weight higher then tempo weight if possible


Single Arm KB Chest Press
4 sets x 10 reps
10 on ea side
 
35-45 WOD
10 Minute AMRAP:
7 DBL KB CLEAN FROM GROUND
7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.)
7R/7L Windmill
7R/7L TRX Power Pulls




 
SATURDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30    Core Strength
8 MINUTE E.M.O.M. - 7 Hanging Leg raises
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar


Arch Body Holds
4 sets x 1 min on 10 sec off


max hold, 4 sets


 
30-45 WOD
15 minute AMRAP:
10/10 travelling lunges
10R/10L snatches
20 Abmat sit-ups
40 Double Unders (200 singles)
20 TRX Rows or 10 Chin Ups
20 Air squats (no weight make them fast and deep)