/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php I Just Lack My Phone Every Now and Then | Woodshed Fitness

Fun week this week.   It’s a deload, so we’ll get lots of light reps in and get ready for a nice push towards our max week/meet week in October.  Tuesdays and Thursdays will still be open gym format but we will post a couple of doozies in the attempt to…encourage participation.

Tuesday, September 2, 2014 aka Jeez It’s Already September
Warmup: Hip circle work, light db or barbell complexes
Skill: Farmer’s Bars–get a couple of decent carries done in the lot or the gym.  Nothing too heavy, don’t want to kill the grip.
Work: The Chief, 3-5 rounds of 3 min AMRAP: 3 power cleans, 6 pushups, 9 squats
Rest 1 min btw rounds

Wednesday, September 3, 2014
Warmup (10 min):
21-15-9 squats and kb swings, easy pace between reps but hit the depth and snap the hips.  Roll out upper back and posterior chain for remainder of 10 min.
Strength Deload 1 (15 min): Squat, 1 empty bar set then 3 sets of 5-8 reps at 50% max
Strength Deload 2 (15 min): Bench, 1 empty bar set then 3 sets of 5-8 reps at 50% max
*Beginners/first couple months: keep up the 5×5 at working weight
Conditioning (20 min): 5 rounds, not for time
Deadlift, 8 reps at 40-50% max
DB Romanian Deadlifts, 10 reps, light weight
1 sprint in parking lot or 10 second pull on rower

Thursday, September 4, 2014
Warmup:
Jog/row/bike 2-3 min, do 20 squats, jog/row/bike 2-3 min
Plyo: Spend a few minutes tossing med ball with partners–different throws
Work: Db Daniel
25 ring rows
200m jog
12 DB thrusters (35/20)
400m jog
12 DB thrusters (35/20)
200m jog
25 ring rows

Friday, Septepmber 5, 2014
Warmup (10 min):
Animal Walks paired with Light Kb carries in lot
Strength Deload 1 (15 min): Deadlift, 1 empty bar set then 3 sets of 5-8 reps at 50% max
Strength Deload 2 (15 min): Press, 1 empty bar set then 3 sets of 5-8 reps at 50% max
*Beginners/first couple months: keep up the 5×5 at working weight
Conditioning (20 min): Complex then Might As Well Jump–Rounds of
Timed Barbell Complex, 8 reps of Pendlay Row, Hang Power Clean, Front or Back Squat
Jumprope for amount of time it took you to do complex
Rest 2x as much, repeat as able
*Beginners/first or second month do complex w/dbs