TXT PROGRAMMING 12/03/18-12/08/18STRENGTH WEEK: #7

MONDAY


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min: RTR on alternating KB strict press for 5 reps, repeat top set 3 times, if they finish with extra time, start over  & RTR bottoms up style.


30-45 min:  3 rounds


10 snatch R
10 snatch L
10 TRX TRICEP EXT.
10 bottoms up press R
10 bottoms up press L
10 burpee wall ball


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
2 SNATCH
5 JUMP ROPE




TUESDAY:


0-10 min: Isolated / Compound Joint Mobility.


10 - 15 min: Technique and Form Warm Up (choose according to the day’s workout)


15-25 min:  CORE: - 30 sec of each exercise for 3 rounds, no rest:
chinees
Russian twist
flutter kick
plank
side plank hip up (r)
side plank hip up (l)


** 1 minute PLANK HOLD


25-45 min:  20 min CUTOFF


Reps: 10, 15, 20, 25, 20, 15, 10
BOX JUMP
KB UP AND OVER SITUP
KB COFFIN SITUP




DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
4 SNATCH
10 JUMP ROPE



WEDNESDAY:


0-15 min: Isolated / Compound Joint Mobility.15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min:  RTR on the SINGLE LEG DEADLIFT with 6 reps – repeat top set 3 times with a set of 10 KB DEAD DRAG in between


30-45 min: 21-15-9 reps of
KB DEAD SWING  https://www.youtube.com/watch?v=_luugqXNAKc
DIAGONAL TOE TOUCH
WALL WALK
TRX HAMSTRING CURL
100 JUMP ROPE (Stays the same every round)




DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
6 SNATCH
15 JUMP ROPE



THURSDAY:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min:  RTR on the Split Row 5 reps x 5 sets at the top weight


30-45 min:            
10 min EMOM: (every minute on the minute do all 3 exercises rest if you have time left over in the minute.)
8 TRX ROW
8 HOLLOW BODY ROCK
8 RENEGADE ROWS



Finish with 5 min of partner sprints


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
8 SNATCH
20 JUMP ROPE



FRIDAY:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min:  Pistol (trx assisted, bench assisted, partner assist or no assistance)  have clients try each way – unless they are a pistol master already.. – and work on the different techniques for 10 minutes. https://www.youtube.com/watch?v=1-Yuq9pD7JY


30-45 min:  
4 rounds:  
10 pullups,
15 pushups,
20 situps,
30 goblet squats


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
10 SNATCH
25 JUMP ROPE



SATURDAY:


0-15 min: Isolated / Compound Joint Mobility.


15 - 20 min: Technique and Form Warm Up (choose according to the day’s workout)


20-30 min:  RTR on the KB chest press, repeat your top set 4 times.


30-45 min:  3 rounds:
5 turkish getups, https://www.youtube.com/watch?v=iM2oTXgnDRU
10 sumo deadlift high pull,
10 pushup,
10 jump squat,
1 lap Inchworm pushup


DECEMBER CHALLENGE KB SNATCH & JUMP ROPE
12 SNATCH
30 JUMP ROPE