What’s the Alternative?

We are big on positive reinforcement here at Woodshed.  This is especially important during the first few months–no matter the starting point, there are always one or two things an athlete is already doing well, even something as simple as making time for 2-3...

Week of November 26-December 2

New or Returning Movements: Benching with Chains and Bands, Power Cleans in EMOMs, “Cindy” for benchmark Sunday, November 26, 2017 7 AM Mindful Lifting, Teenage Fanclub Grand Prix 8 AM Mind Eraser Conditioning Monday, November 27, 2017 Warmup (10...

Week of November 19-25

Week Snapshot: Heavy Squat, Mini-Cindy and calisthenic focus, additional recovery work New/Returning Movements: Heavy Farmer’s carries, Russian Twists, Banded Pushdowns, Deadbugs, One-legged Ring Rows Sunday, November 19, 2017 7 AM Mindful Lifting, AC/DC Back in...

Week of November 12-18

Sunday, November 12, 2017 7 AM Mindful Lifting: The New Pornographers, Twin Cinema 8 AM Mind Eraser Conditioning Monday, November 13, 2017 Warmup (10 min): Squat Therapy 3×5 Strength/Technique (25 min): Squat 50% x 5, 60 % x 5, 50% x 5 with 3 sec pause, 70% x 3,...

Week of November 6-11

Monday, November 6, 2017–Back to Basics Day Warmup (10 min): Squat Therapy 3×5 Strength/Technique (30 min): Squat 40, 50, 60, 65, 65% x 5, 50 % x 8-12 Work Depth and Power out of the bottom *Level 1 5×5 Between Sets: Pick 2 exercises from below each...

Week of October 22-28

Sunday, October 22, 2017 7 AM Mindful Lifting, Keith Hudson, Pick a Dub 8 AM Mind Eraser Conditioning Monday, October 23, 2017 Warmup (5 min): PVC Rosie–video here Skill Work (15 min): High Hang Power Clean–video here Max Effort/Rep Strength (25...