/var/www/html/wp-content/themes/Divi/single.php Ah La La La The Day | Woodshed Strength and Conditioning

Monday, February 2, 2015
Warmup (10 min)
Strength (35 min): Squat
3s week: 50, 65 % x 5, 70, 75 % x 3, 80% x 3+ (AMRAP), 70 X 8-15
Conditioning (15 min)
1) 3 rounds of 10 barbell rows, 10 barbell press (this should be relatively light)
2) Accumulate 50-100 situps, 50-100 KB swings
3) 3 minutes of…
On the :00s, kb swings, On the :15s, 7-12 squats, On the :30s, 5-8 pushups, On the :45s, 7 kb goodmornings

Tuesday, February 3, 2015
Challenge: Row seven :20 sprints, resting at least 1 min btw sprints
Score is best time

Wednesday, February 4, 2015
Warmup (10 min)
Strength (30 min): Press/Push Press/Bench
3s week: 50, 65 % x 5, 70, 75 % x 3, 80% x 3+ (AMRAP), 70 X 8-15
Conditioning (20 min): Triple Threat
1) 25 back squats (135/95/65, etc–pick the weight)
2) 7 rounds of 20 KB swings (fast and furious), 1 length bear crawl
3) Accumulate 50-75 ring rows, 50-75 situps

Thursday, February 5, 2015
Aerobic, 35-40 min

Friday, February 6, 2015
Warmup (10 min)
Strength (35 min):
Deadlift
3s week: 50, 65 % x 5, 70, 75 % x 3, 80% x 3+ (AMRAP), 70 X 8-15
Conditioning (15 min): “James Paul”
3 rounds of 30 db snatch (35/20), 100 single unders, 15 burpees
**Cap at 12 min