TXT PROGRAMMING 4/1/19-4/6/19 STRENGTH WEEK: #4

​MONDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
MUST WRITE YOUR OWN SPECIFIC WARM-UP

(10 MIN) STRENGTH: LIFT CLEAN & JERK 5 REPS  DEMO DEMO NUMBER 2

RTR  TO HEAVIEST WEIGHT KB YOU CAN DO WITH BEST FORM.


WOD:  5-10-15-10-5 (15 MIN CUTOFF) NO KX Please focus on the form.

KB SWING AROUND BODY TO R  DEMO

KB SWING AROUND BODY TO L

PULSING LUNGE WITH KB PASS UNDER LEG R DEMO

PULSING LUNGE WITH KB PASS UNDER LEG L

WINDMILL R DEMO
FOAM ROLL CHALLENGE
5 MIN ROLLOUT AFTER CLASS
TUESDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
MUST WRITE YOUR OWN SPECIFIC WARM-UP

LIFT: Vertical Pull 
STRICT PULL-UPS

-Beginner: Shoot for 15-20 very assisted pull-ups (Bands or TRX pull-ups)

-Intermediate: Shoot for 18-24 strict-pull-ups

-Advanced: Shoot for 20-30 pull-ups (hard modifications= L-sit pull-ups or weighted pull-ups)

*****Have Clients get into groups and break up the pull-ups in sets of 3-5 reps. No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****
WOD:


800m Run


-Rest 1-minute-


3 Rounds:

10 Pistols (mod: Box or TRX or 20 Squats)

10 Double KB Push Press (KX DBL 25/40)

10 (5R/5L) TRX Power Pulls

20 Double Unders (mod: 100 single unders)

30R/30L KB Mountain Climbers (hands on KB)


-Rest 1-minute-


800m Run

FOAM ROLL CHALLENGE
5 MIN ROLLOUT AFTER CLASS

WEDNESDAY
0-5 MIN FULL BODY MOBILITY & DOWEL STRETCHES

5-10 MIN WRITE YOUR VERY OWN EXERCISE WARMUP BE CREATIVE PLAY A GAME

10-30 MIN STRENGTH: LUNGE
1 LAP WALKING LUNGE DBL KB WITH 5R/5L REPS SIDE LUNGE

RUN THE RACK WORKING UP TO HEAVIEST KB WITH BEST FORM . BEFORE MOVING UP TO NEXT WEIGHT  DO 5R/5L REPS SIDE LUNGE.

30-45MIN WOD

1 ROUND
 10 spinal rock/ burpee (YOU CAN COMBINE IT AS ONE OR DO 10 OF EACH SEPARATELY)

5 ROUNDS
5 Deadlift
10 Push-ups

1 ROUND
10 Spinal rock/ burpees
5 ROUNDS
5 Deadlift
10 TRX rows

1 ROUND
10 Spinal rock/ burpees

FOAM ROLL CHALLENGE
5 MIN ROLLOUT AFTER CLASS

THURSDAY
0-15 min:         Isolated / Compound Joint Mobility.
15 - 20 min:     Technique and Form Warm Up (choose according to the day’s workout)
STRENGTH:  Vertical Press
Turkish Get Up w/ Press (YOU DO NOT HAVE TO DO TURKISH GET DOWN.)
https://www.youtube.com/watch?v=Wj1AtnRA33c
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.


WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of... (KX 35W/53M)

OA Snatch (R)

OA rack squat w/ KB (R)

OA Snatch (L)

OA rack squat w/ KB (L)

50 M Farmer Carry (DISTANCE STAYS THE SAME) (KX DBL 50+W/70+M)

FOAM ROLL CHALLENGE
5 MIN ROLLOUT AFTER CLASS

FRIDAY
0-15 min:         Isolated / Compound Joint Mobility.Technique
 and Form Warm Up (choose according to the day’s workout)
15 - 30 min: STRENGTH:  CORE 
3 ROUNDS
45 on 15 off
https://www.instagram.com/p/Bvjj4xulaw8/?utm_source=ig_share_sheet&igshid=1duaa2ortx3q4

• PLANK WALK Right TO Left
• SPRINTER SIT UPS
• TWISTING MTN CLIMBERS
• AB KICKOUTS
• HOLLOW BODY FLUTTER KICKS

30- 45 min WOD:         
10 min EMOM: (EVERY MINUTE ON THE MINUTE)
4/4 Jump Lunges or goblet lunge
8 Hollow body rock
8 Ball Slam 

Finish with 5 min of partner sprints or equally intense cardio choice

FOAM ROLL CHALLENGE
5 MIN ROLLOUT AFTER CLASS

SATURDAY
0-15 min  Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up Workout
15 - 30 min: STRENGTH: LIFT
Swing - Run the rack working on the Swing for 10 reps.
 For strong clients have them swing 2 kettle bells. 
Watch for neutral spine throughout and don’t allow bad form to swing heavier.

Stay at heaviest have them complete 3 rounds of 10 reps on most difficult weight, that they can maintain perfect form on
30 - 45 Min WOD: SET A TIMER. Go through each circuit time with the 4 exercises.
CIRCUIT 1: 60 sec on 30 sec off 
CIRCUIT 2: 40 seconds on 20 seconds off
CIRCUIT 3: 30 sec on 15 sec off 
CIRCUIT 4: 20 sec on 10 sec off 

 1 DEAD SWING
https://www.youtube.com/watch?v=dJBw7mo_CwI (do first version)
https://www.youtube.com/watch?v=CqoBOSKZccs (good tutorial)
2 O.A STRICT PRESS RIGHT/LEFT
3. DBL KB FLOW....4 Pushups on KB handle, 3 bent over rows, 2 squats, 1 overhead press https://www.youtube.com/watch?v=qz5MZanAJdc
4 SNATCH SWING SWITCH or swing switch 
(only do snatch swing switch, always switch hands in front  of you. Watch the video at 1 min)
https://www.youtube.com/watch?v=9d6wHVD_LdM


FOAM ROLL CHALLENGE
5 MIN ROLLOUT AFTER CLASS