TXT PROGRAMMING 6/3/19-6/8/19 STRENGTH WEEK: #3

June Challenge is PUSHUPS the key try to do them in a plank.
Elevate them to box if you need to, to keep in a plank.


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


20-30   CORE Strength
8 MINUTE E.M.O.M. - 7 Hanging Leg raises
-Every minute on the minute, perform 7 hanging leg raises.
Modifications:
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually tough knees to elbows (for real)
Advanced: Touch toes to bar


30-45 WOD
4 Rounds:
250M RUN
12 Hand-release Pushups
12 Dips
12 V-ups
12 (6R/6L) Pistols
12 Sumo Deadlift High Pulls
June Challenge PUSHUPS


5 pushups





TUESDAY
0-20 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up
 
20-30  LIFT Strength
3 REPS DBL KB CLEAN OR SINGLE KB CLEAN
SUPERSET with 3 PULLUPS
WORK UP TO TOP WEIGHT AND DO 5 SETS OF 3 REPS AND TOP WEIGHT


30-45 WOD
3 ROUNDS
20 ALTERNATING SWING
10R/10L CLEAN-SQUAT-PRESS
10R/10L PUSH UPS WITH ONE HAND ON KB
5 TURKISH GETUPS R
5 TURKISH GETUPS L
10/10 KB RUSSIAN TWISTS


June Challenge PUSHUPS


10 pushups
 


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


20-30    Horizontal pull Strength
Bent-over Rows
Run the rack with bent over rows in sets of 5 reps.
When you reach your top weight, back back to the beginning of the rack and work your way back up again.
Stress the importance of a tight core and flat back. NO BRO LIFTING!




30-45 WOD
27-21-15-9
Wall balls
Renegade Row
X2 Mountain Climbers
Abmat Sit-ups


June Challenge PUSHUPS
15 pushups


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


20-30   Squat Strength
Squat with a 3 second pause at the bottom.
Run the rack with squats until you reach your top weight.
Perform 5 sets of 5 reps at top weight.


30-45  WOD
 3 laps (3x250m)
15 Toes-to-bar
15 Overhead kb swings
15 Box Jump
2 laps (2x250m)
10 Toes-to-bar
10 Overhead kb Swings
10 Box Jump
1 lap (250m)
5 Toes-to-bar
5 Overhead kb Swings
5 Box Jump
June Challenge PUSHUPS
20 pushups

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


20-30    Horizontal Press Strength
OA KB CHEST PRESS
Have clients run the rack with single-arm chest press for 5 reps each side.
Have students complete 5 sets of 5 reps at top weight.




30-45 WOD
10 Minute AMRAP:
7 Ball Slams 7 Full Pushups (try not to do it on your knees, elevate to a box if you need to.)
7R/7L Windmill
7R/7L TRX Power Pulls


June Challenge PUSHUPS


25 pushups




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


20-30    Core Strength
TURKISH SITUP
For 10 minutes, run the rack to find a 3R/3L max on the Turkish Get-up.
It is helpful to start off on the weaker side! Perform 3-4 rounds at your top weight.




30-45 WOD
15 minute AMRAP:
10/10 travelling lunges
10R/10L snatches
20 Abmat sit-ups
40 Double Unders (200 singles)
20 TRX Rows or 10 Chin Ups
20 Air squats (no weight make them fast and deep)


June Challenge PUSHUPS


30 pushups