TXT PROGRAMMING STRENGTH WEEK #8 1/9/2017-1/14/2017

The WORKOUTS!

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


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:  3 AMRAPS

4 Min AMRAP
10 Vups
10 Plank Wall Touches (Touch wall with alternating hands.  Keep spine neutral and core intact)

-50 Dbl Unders-

4 Min AMRAP
10 TRX Rows
15 TRX Jump Squats

-50 Dbl Unders-

1 Min AMR(reps)AP
Burpee Burnout!  Make sure they count their reps


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

• Core pressurization related to breathing and maybe a plank or two with discussion of anterior muscle chain activation might be a good idea

STRENGTH: Dbl KB Dead Lift / KB Swing

• Have clients find their 3-5 rep max on the Dbl KB Dead Lift.  Repeat at top weight for 3 sets.  Between those 3 sets, have clients perform 8 KB swings with one bell (50% d-lift weight) focusing on max power, by pulling the bell back down quickly on their own using their anterior muscle chain.  Feel free to push their bell back down during the swing. The idea here is to have rapid deceleration followed by maximum acceleration.  Make sure they get plenty of rest between sets.

WORKOUT:

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



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

• Work on scapular retraction.  Shoulder blades in back pockets

STRENGTH: Weighted Pullups

• Have clients partner up and work up to their 1 rep max (Possibly using our new pullup bands if you've got 'em!).  Or add weight for advanced clients.  Repeat top set 3X

WORKOUT:

7 Min AMRAP
6 Burpee
8 Swing
10 Sit out 
12 Mtn Climber

-THEN-

One time through FAST!!

Swing Lunge-
Can't find a video, but have clients hold a light KB in right hand.  Top position will be standing with the bell hovering at chin height.  Let the bell fall and as it is about to pass behind client's right hip, they will step back with left foot into reverse lunge, "catching" the bell.  Then they will propel the bell back up to top position by standing back up...  explosively.  
9 Swing lunges 
400m run
15 swing lunges 
250m run
21 swing lunges 

100m run



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

STRENGTH: Squat / Box Jump

• Have clients work up to a 3 rep max on the Dbl KB Squat.  Once they reach their max, have them perform 5 Box Jumps.  Focus is on height, not conditioning (Might be a good idea to not jump back down each time.  instead, step off backwards).  Repeat top set w/ Box Jumps 3X.

WORKOUT:  Partner Chipper.  (Have teams break up the reps however they like.) 


100 Wall Balls
50 Spinal Rock/Jumps
100 Swings
50 Vups

-THEN-

5 Min Partner Sprints (Partner A runs, while Partner B rests... Switch!


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

• Work on overhead mobility

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:  

3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 seconds.  Clients will hold a plank (with feet on wall, if possible).  Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again.  They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.  
This should take 2 mins.

-THEN- 

5 Rounds

10 Goblet Thruster
10 Burpees
10 Plank Up/Downs



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

STRENGTH:  5 Min Plank Test

• Have clients attempt a 5 min plank hold.  Those that can't - Have them rest a bit, then get back to it! 

WORKOUT: 

Alternating Side Plank to Pushup Tabata.  
http://www.youtube.com/watch?v=o2Qek4N2ea8  This woman's pret-ty classic!

-THEN-

5 Rounds
250m Run
20 Swings
15 TRX Jump Squats
10 Burpees
5 Pullups