TX​T PROGRAMMING 3/19/18-3/24/18 STRENGTH WEEK: #10

MONDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) (CREATE YOUR OWN)
STRENGTH: STRENGTH: 5 sets of 5 strict Pullups  (Work on scapular retraction.  Shoulder blades in back pockets)
Partner A: 5 pullups
Partner B: Superman static hold

WORKOUT:  

15 minute AMRAP:
2 Wall Walks
4 Burpee wall balls
6 Sitouts (ea side)
8 OVER head kettlebell lunge
10 Heavy kettlebell Swings
(Emphasize quick transitions)

MONDAY DAY 19
Pullup CHALLENGE EXTRA CREDIT:
1 Strict PULLUP


TUESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)WARMUP OPTION
STRENGTH: Walking Lunge / Box Jump or goblet box step up.

• Have clients partner up and alternate between Weighted Walking Lunges and Box Jumps.  While Partner A is Lunging, have Partner B perform 5 Box Jumps. Switch! Focus is on height, not conditioning (If clients don't feel comfortable with Box Jumps, have them do 10 Jump Squats).
  

WORKOUT:  2 EMOM's (every minute on the minute)
7 Min EMOM
6 Pushup
9 Squat
6 dbl kb cleans

-1 Min Rest-

7 Min EMOM
10 Sumo D-lift Highpull
10 Chinees (ea side)
10 Dbl Unders


TUESDAY DAY 20
Pullup CHALLENGE EXTRA CREDIT:
3 strict pullups


WEDNESDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN) STRENGTH:Turkish Get Up w/ Press
http://www.youtube.com/watch?v=2vWKMuDH528  Link doesn't show the press, but you guys get the point:)
Have clients work up to a 1 rep max doing a press at each of the seven stations of the Get Up.  No need to get back down- just place the bell back on the floor. Repeat top set 2X. Once again, plenty of rest between sets.

WORKOUT:  

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
OA Snatch (R)
OA rack squat w/ KB (R)
OA Snatch (L)
OA rack squat w/ KB (L)




WEDNESDAY DAY 21
Pullup CHALLENGE EXTRA CREDIT:
5 strict pullups




THURSDAY
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)


STRENGTH:“Core Galore” 30 sec on 15 sec off of:
       One Arm Hover plank Right
        One Arm Hover Plank Left
       V ups       
       Hipups Right
        Chinees
        Hipups Left
        Leg Lifts
       Plank With a knee lift (spiderman plank)
       Situps          
       Hollow Body Rocks
       Bicycles
       Superman Rocks
       Mountain Climbers


WORKOUT

6 Min AMRAP
5 Burpee ball slam
10 Side V Up (ea side)
15 Dbl Under or 30 single jump rope

250M Run

6 Min AMRAP
10 Swing
10 overhead swing
10 dbl kb bent over row

250M Run


THURSDAY DAY 22
9 strict pullups






FRIDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH: 
RTR Squat


Have clients Run the Rack on the KB front squat.  Once they reach their 8 rep max, have them repeat 4x.  Have them superset with 10 Max Effort TRX Jump Squats if they're feeling ambitious.



WORKOUT:  Mini AMRAPS


Three 4 Min AMRAPS
Rd 1
10 Pushup
10 dbl unders
Rd 2
20 Squats
10 dbl unders
Rd 3
10 vups
20 Dbl unders


FRIDAY DAY 23
PULLUP CHALLENGE EXTRA CREDIT:
11 strict pullups




SATURDAY:
BASIC MOBILITY (5 MIN)
DOWELS (5 MIN)
SPECIFIC WARM-UP (5-10MIN)
STRENGTH:  TRX Row/ Hollow Body Hold

• Have clients partner up and do a descending TRX Row ladder, starting at 10 reps and ending at 1.  While one is on the TRX, have the other hold hollow body. Make sure they choose a TRX Row depth that is very challenging!
  

WORKOUT:

15 Min AMRAP
Left Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down
250m Run

Right Hand
9 OA Swings
6 OA Highpulls
3 OA Snatches (hold top position after 3rd snatch)
Turkish Get Down
250m Run

SATURDAY  DAY 25
PULLUP CHALLENGE EXTRA CREDIT:
13 strict pullups

SUNDAY DAY 25
PULLUP CHALLENGE EXTRA CREDIT:
3 strict slow PULLUPs lower yourself as slow as possible. Try not to shrug your shoulders.