TXT PROGRAMMING 11/04/19- 11/09/19 STRENGTH WEEK: #5

MONDAY

    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


    20-30  Strength Horizontal Pull


LAWNMOWER ROW
Optional Challenge: Instead of resting your forearm on your leg, try extending your supporting arm
horizontally outward as you do your row. Keep a tight core and solid split stance. 
Run the rack with sets of five rows  until you reach your top weight. Perform 5x 5r/5L at top weight. 


30-45     WOD 
 15 MIN AMRAP
14 DBL KB BENT OVER ROW (KX 35w/53m)
4 T2B
14 GOBLET SQUAT (KX 40w/60m)
4 T2B
14 KB PUSHUP
4 T2B
7R/7L TURKISH SITUP (KX 35w/53m)
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. 


TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
  
20-30  SQUAT Strength RTR to warm up
Goblet or DBL KB SQUAT with 1 sec pause at bottom:
5 X 5 reps at top weight

30-45    WOD
4 min amrap
10 jump squat
10 sumo deadlift
1 min rest
4 min amrap
10/10 ice skater
10/10 bottoms up press
1 min rest
4 min Amrap
20 hollow body rock
10 burpee with med ball


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up   
 3 ROUNDS 30 ON/10 OFF
TRX Seated Pullup
KB Overhead Carry
Hollow Body Hold


20-30    Strength Horizontal Press RTR to warm up
DBL KB Chest Press:
5 X 5 reps at top weight


30-45    WOD
5 ROUNDS
10 DIPS
25 SUPERMAN
25 V-ups
25R/25L Single leg hiplift
15R/15L SITOUTS or grass hopper
RUN 250
Finish with
120 wall walls
  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up


    20-30  CORE Strength
3 ROUNDS
20 HOLLOW BODY ROCK
20 SUPERMAN ROCK
10 SEC CROW POSE https://www.youtube.com/watch?v=5xrS2fUhN1s
Skill:
3X10 Toes-to-bar (TEACH THE DIFFERENCE BETWEEN KIPPING AND CONTROLLED.)


30-45  WOD 7 Rounds As Fast As You Can Of: (15 Minute Cut Off)
100 Rope Skips (KX 20 Double Unders )
10/10 Plank Up Downs
10 Burpees
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up
3 ROUNDS
5 Push Up to Dip ON KB
5 per direction KB Halos
5 HINDU PUSHUP


    20-30    Strength Power lift
3-5 rep Dbl KB Dead Lift / 10 TRX HAMSTRING CURL

• RTR (Run the rack) Have clients find their 3-5 rep max on the Dbl KB Dead Lift.
• Enforce a flat back and lats engaged so that they do not round upper back.
• Repeat at top weight for 3 sets. 
• Between each weight perform 10 TRX HAMSTRING CURL.

    30-45    WOD 
4 rounds
10 DBL KB deadlift (KX 35w/53m)
10/10 DBL KB Bulgarian split squat or Goblet to make it easier (KX 35w/53m)
30 Squat jump jacks (stay in squat)
30 Frog hops

SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Warm Up
 WARMUP:
2 rounds
30 seconds Downward Dog Hold
15 Scapular Push Ups
15 Band Pull Downs (to engage Lat.)

    20-30  Strength Vertical Pull
PULLUP [10 MIN]
6 ROUNDS 
PARTNER UP!
A: 5 PULLUPS or Trx row
B: partner plank
then switch


30-45 WOD   
15 Minute Ascending AMRAP Of:
Start on 3 snatch each side and 6 goblet thruster
(Perform 1 rep on the first round, 2 on the second and keep increasing each round
by 1 rep until time is up. The symbol 2X indicates you multiply the reps by 2 etc. for any other number)
One Arm Snatch Right (KX 35w/53m)
One Arm Snatch Left
Goblet Thruster (2X) (KX 40w/80+m)