TXT Strength week #6 by Rick patterson

Monday

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:
​1x-
10 OA Snatches (L and R)

5x-
5 Spinal Rocks (with jump)
10 Overhead Press (dbl)

1x-
10 OA Snatches (L and R)

5x-
5 Spinal Rocks (with jump)
15 Squats

1x-
10 OA Snatches (L and R)

tuesday

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

STRENGTH:  
Partner Pushup ladder.  Start at 2 reps, increase by two.  Go to 10 reps, then go back down.  Add resistance bands or medicine balls (balance) for advanced clients.

WORKOUT:  
​3 Rounds
1 min at each station.  No rest between stations

Wall Ball
Sumo Deadlift Highpull 
Toes to Bar
Dbl KB Push Press
Rower
1 Min Rest

wednesday 

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

STRENGTH:  
​TGU -Turkish Get Up
Have clients work up to a safe max in the Turkish Get Up by doing only one rep on each side, then going up in weight.  Once they reach their ORM, have them repeat 3x.  Make sure they start on their non-dominant side.

WORKOUT:
15 minute AMRAP
3 pullup
6 pushup
9 squat
12 swing 
250m 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:  
10 Min (Descending Rest) Swing Workout

Have clients preform swings with these interval times.  The work interval will stay at 30 sec throughout the workout, while the rest interval
decreases by 5 secs.  Make sure clients put the bell down if they start losing form.

5 rounds- 30sec on/ 30sec off
-then-
30 on/ 25 off
30 on/ 20 off
30 on/ 15 off
30 on/ 10 off
30 on/ 5 off
30 on/ 0 off
30 on


WORKOUT
6 Rounds (15 min cutoff)

10 Grasshoppers (ea side)
3 Burpees 
10 Mtn Climbers (ea side)
3 Burpees 
10 Skaters (ea side)
3 Burpees

friday

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


STRENGTH:  
Pullup/Plank 
Have clients partner up and preform a pull-up ladder- top to bottom.  
Start at 10 and descend to 1.  While Partner A is working, Partner B is Planking.  And vice versa.

WORKOUT:  
Mini AMRAPS

4 Min AMRAPS 
Rd 1
10 Pushup 
10 dbl unders
Rd 2
20 Squats
10 Vups
Rd 3
10 Jump Lunges (L then R)
20 Bicycles

saturday

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


STRENGTH:
TGU/ Lunge/ Run

15 minute 
1 TGU left
-at top of TGU, clients will do 1 lap of walking lunges with the bell in the rack position.  When they return to their mat, they will "get down".
250m Run
Repeat on right side
250m Run

WORKOUT:  
Michael-ish

One time FAST!
50 Jumping Jacks
20 Touch Jumps
20 Jumping Pull-ups
10 Snatches (L+R)
100 Rope Skips
20 (3/4) Burpees
5 Kipping Pull-ups
10 Snatches (L+R)
40 Dbl Unders
20 Full Burpees 
10 kipping Pull-ups
10 Snatches (L+R)

sunday

Rest, Relax, Restore. Yoga with Thaisa at Live Oak 11am  and don't forget to meal prep! 

schedule March 6-12 

Cabrillo:
​Rick - Monday/Wednesday/Friday6am &8am, Saturday 9am
Ben - Tuesday & Thursday 9am
Carissa - Tuesday 5pm
John - Monday/Wednesday/Friday6pm
Clayton – Thurs 5pm
Angelica Mon/Wed/Fri 12 pm
Downtown:
Sean - Monday/Wednesday/Friday 6am
Russell – Mon 5:15pm
Thomas - Tuesday/Thursday & Saturday 12pm, Weds 5:15pm
Westside:
Bill – Monday/Wednesday/Friday  8am Tues/Thurs noon
Tricia M – Mon/Weds/Fri 6am
Rudy – Tues/Thurs 6:30pm, Sat 10:30am
Scotts Valley:
Christa - Monday/Wednesday/Friday 6am
Lindsey – Monday/Weds/Fri noon and Mon/Wed 5:30pm