TXT PROGRAMMING
12/06/21-12/11/21 STRENGTH WEEK: #4 MONDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 min AMRAP 10 R/L alt. Knee huggers (on back to sit up position) 10 R/L Elbow plank hip touch 10 total Lunge 2 lateral lunge burpee (burpee w/ 2 lat lunge @ top) Skill: 8 rounds 20/10 Core pressurization (biomechanical breathing increases intra-abdominal pressure that helps reduce the load on the spine) Lay on back put finger on lower abdomen near hip bones use your abs to push your finger up to the ceiling and down towards your knees hold for a few seconds and then release Practice saying HA with your hands in the same place to feel your abs create the core stabilization. https://www.embodieddynamics.net/post/breathing-and-core-stability-part-1-intra-abdominal-pressure 20-30 Strength Power Lift 10MIN - RTR then 4x, 5R/5L KETTLE BELL CLEAN with swing. Work up to heaviest kettle bell clean with great form. No rounding in the upper back. Shoulders always packed. Feet screwed into the ground. When standing hips should be directly over hips (think plank.) Choose single or double kettle bell. 30-45 WOD 1 time fast 1 min FLUTTER KICKS 100 Frog Jumps 90 KB SWING 80 (40/40) SITOUTS 70 KB HIGHPULL 60 OH KB SWING 50 DBL UNDERS or 250 JUMP ROPE (zoom jump jack) 40 KB Mtn Climber 30 (15/15) KB WINDMILL 20 BALL SLAM OR BATTLE ROPE SLAM (zoom jump squat) 10 DBL KB PUSHUP TO LSIT (zoom reverse plank hold leg lift) TUESDAY 0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 45/15 2 rounds Scapular Push up High knees Side shuffle, sprawl, side shuffle, sprawl Alt Beast bird dog Skill: 8 rounds 20/10 Core pressurization (biomechanical breathing increases intra-abdominal pressure that helps reduce the load on the spine) Lay on back put finger on lower abdomen near hip bones use your abs to push your finger up to the ceiling and down towards your knees hold for a few seconds and then release Practice saying HA with your hands in the same place to feel your abs create the core stabilization. https://www.embodieddynamics.net/post/breathing-and-core-stability-part-1-intra-abdominal-pressure 15-25 Vertical Pull Strength: PULLUP NEGATIVES with Partner pullups Reps 1,2,3,4,5,6,7,8,9, 10.Take turns working up to 10 reps Beginner: TRX Intermediate: Use bands Advanced: weighted (ZOOM: EMOM ODD: 5 KB Dead Swing (work on packing lats) ….Then PLANK til min is over EMOM EVEN: 5/5 Plank pull through (lateral Pull) …..Then HOLLOW HOLD til min is over) 25-45 WOD: 5 rounds: 20 min cutoff 10 pull ups or TRX pullup (zoom 10 O.H. Heavy Swing) 20 push up 30 squats (fast, deep, body weight. Get those hips below parallel.) 40 Sit ups WEDNESDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3x 30on/10 off Glute Bridges Inch worm burpees Hollow body rocks 5/5High knees side to side SKILL: 4 rounds 30/10 The Hardstyle Plank (to help you learn a strong standing top position of the kb swing.) The Hardstyle Plank is one that uses TENSION TECHNIQUES to help you learn how to engage and contract different muscles and make those muscles work together to stabilize the spine (important for everyday tasks), stay safe, build strength and promote muscle growth. Here’s how to perform a Hardstyle Plank:
20-30 Lunge Strength 10 amrap (lunges are in the middle of the TGU) TGU 10 alt lunge with weight O.H. then TGD switch arms and repeat 30-45 WOD 15 min Ascending AMRAP starting at 3 at 1 rep every round 3 Swing Squats or just kb swings 3/3 Bulgarian split squat (add 1 rep each side) 3/3 Foot elevated S.L. Glute Bridge (add 1 rep each side) 3 Leg lift ceiling stomp 3 Gob Thruster THURSDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 5 min AMRAP 5 plank up downs right & left 10 single leg hip lifts right/left 5 hindu pushup 20 leg scissors up/down SKILL: 4 rounds 30/10 The Hardstyle Plank (to help you learn a strong standing top position of the kb swing.) The Hardstyle Plank is one that uses TENSION TECHNIQUES to help you learn how to engage and contract different muscles and make those muscles work together to stabilize the spine (important for everyday tasks), stay safe, build strength and promote muscle growth. Here’s how to perform a Hardstyle Plank:
20-30 Vertical Press Strength 3 ROUNDS 8 dbl KB Strict Press Increase weight off of previous weeks. 12 KB Palms Facing Strict Press 50m dbl kb Farmers Carry 30-45 WOD 15 min work time. 5 rounds of every 3 min stop where you are and do 10 OH KB SWING, then get back to circuiting through exercises. 5 box jump 15 wall balls 10 chinees FRIDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up 4 Rounds 20 Jumping Jacks 10 Burpee NO Push Up 20 Plank Jacks 10 Skaters Skill: 3 rounds 10 reps Kettlebell Dead dragThis is a key way to learn how to pack and engage the lats, how to begin the swing, how to end the swing. Ankle mobility may limit certain people's ability to get low and keep hips low.
20-30 Core Strength: 7min AMRAP 10 total Russian twist w/ kb shoulder press (at center) 10 R/L Side plank w/ rotation (thread the needle, top arm reaches under & back, then up again) 10 R/L single leg KB v-up (start w/ kb @ chest, lift one leg, reach kb to toes, alternate) TABATA 8 rounds 20/10 alt between exercises (4 min) Bicycles Rotational Mountain climbers (opposite knee to opposite elbow) 30-45 WOD: 10 rounds 20 min cutoff 5 SITUP 5 TRX L-SIT CHINUP 5 TOES TO BAR or KNEES TO NAVEL tips https://www.youtube.com/watch?v=_03pCKOv4l4 50M KB O.A. Waiter Carry (R arm 25m/ L arm 25M) SATURDAY 0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: REPS 10-14-18-22 Pike pushup Reverse plank leg lift Squat jacks Skill: 3 rounds 10 reps Kettlebell Dead dragThis is a key way to learn how to pack and engage the lats, how to begin the swing, how to end the swing. Ankle mobility may limit certain people's ability to get low and keep hips low.
20-30 Lift Strength: 10 MIN EMOM Odd Min: 10 Goblet squat Even Min: 4/4 single leg squat (can use a chair for depth) 30-45 WOD 5 min AMRAP 5/5 Windmill 10 KB Swings 5/5 Windshield Wipers 1min Hollow Hold 5min AMRAP 5/5 Weighted Dead Bugs 5/5 Alt. Snatches 5 Spinal Rock to stand 1min Plank shoulder tap 5min AMRAP 10 Hollow Body Rocks 5 KB Sit Ups 10 Jump Squat
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