TXT PROGRAMMING weighted workouts 3/16/20-3/21/20 STRENGTH WEEK: #4

Toadal Fitness clubs are open if you would like to use the kettlebells. But there will be no TXT classes held. Please take time to rest and stay healthy :)



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

20-30  Strength Power Lift 10MIN - RTR 3x, 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 
ODD MIN: Total of 15 reps (each movement counts as 1 rep. Scale for safety and sill level)
(beginners should do all swings for 15 reps with single KB)
Dbl Swing
Dbl highpull
Dbl snatch
EVEN MINUTE:
15 BALL SLAM




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

-SKILL: ENGAGING SHOULDERS AND UPPER BACK.
5 rounds 15 sec on/10sec rest
Hanging (on bar) scapular recreations. Practice packing and unpacking shoulders.
5 rounds 15 sec on/10off
Bent over dowel rows
20-30  Vertical Pull Strength 
 12 rounds 30/10 Alternate rounds
PULLUP NEGATIVES
TRX Muscle Up


30-45 WOD 15 min amrap
RUN 400m
1 lap Alligator or bear crawl crawl demos https://www.youtube.com/watch?v=0gW31LNyiCA
20cal Row
12 Box jump over or step up over
12 (hold) V sit with leg lifts
6/6 Halo


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

-8 Tabata rounds of pulsing lunge.
20-30    Lunge Strength -WARM-UP:
3X Run the rack (RTR) FORWARD LUNGE  5R/5L reps. When you reach your top weight,  back to the beginning of the rack and work your way back up again. Stress the importance of a tight core.


30-45 WOD 20min cutoff


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps Each Side Of The Following Complex
(NOTE: Do reps Right and Left.  If you make it to 1, Go Back Up)
OA Swing
OA Clean
OA Rack Squat


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

-SKILL: 10 Min HANDSTAND PRACTICE tips and tricks for handstands
Handstand (Push-up) Practice
--Beginner or injured: 30 seconds of push-up plank to downward facing dog. Keep alternating in controlled manner.
--Intermediate: Hold a handstand for 20-30 seconds with feet against the wall.
--Advanced: 5-10 handstand pushups against the wall. Place 1-3 abmats under their heads. As they get better at HSPU’s, take away abmats. Make sure shoulders are packed and glutes are clenched. You may have student spot other students by holding onto their ankle and lifting them up.

20-30  Vertical Press Strength
KB Strict Press
4 sets x 8 reps
Increase weight off of previous weeks.

KB Palms Facing Strict Press
3 sets x 12 reps

Farmers Carry
4 sets x 20sec on // 10 sec PLANK
:20 carry, done as a superset with plank

30-45  WOD 15 Min Cutoff
SET A TIMER: Every 5 min everyone stops and does 1 MIN REVERSE PLANK (FACING THE CEILING)
4 Rounds:
5R/5L KB HIGHPULL (KX 35w/53m)
5 WALL WALK OR HANDSTAND PUSHUP
5R/5L GOBLET ROCKING LUNGE  (rocking= foward + reverse lunge is 1 rep) (KX 35w/53m)
10 TRX ATOMIC PUSHUP   demo https://www.youtube.com/watch?v=yiha6FrvGXY


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

-SKILL: KIPPING learning the superman & hollow body hold to help with KIPPING PULLUPS. Keep tight while rolling over to switch pose.
5 rounds
15 sec  hollow body hold then roll over holding right
15 sec superman hold
20-30    Core Strength 10 min
60/30/15
Side V-Up
Legs straight up Toe touch
Leg lifts
 
30-45 WOD
  10 rounds
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​

20-30  Lift Strength
Conventional Deadlift
3 sets x 5 reps
touch and go, only tempo is :3 lowering to the floor

Sumo Deadlift
3 sets x 6 reps
 
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
40 KB Mtn Climber
30 (15/15) KB WINDMILL
20 BALL SLAM OR BATTLE ROPE SLAM
10 DBL KB PUSHUP TO LSIT (THE RUDY)