/var/www/html/wp-content/themes/Divi/single.php Leave Your Heart and Let Your Road Be Clear | Woodshed Strength and Conditioning

Work for the week as we head into the holidays.  Merry merry quite contrary.

Monday, Dec 16
w.u then piriformis stretch, fire hydrants, glute bridges
Strength: Deadlift 50, 60% x 5-8, 75% x 5, 85% x 3, 95% x 1+
Then Training Max or 75% for reps
Between Sets: 10-15 KB Swings, Lax Ball to Glutes
Conditioning: Alternating Tabata, 4 rounds each/12 min total
4 rounds squat alt w/kb swings
4 rounds situps alt w/mtn climbers
4 rounds plank alt w/db snatch

Tuesday, Dec 17–O Lift progression
Snatch 5×1-1-1 (Floor, Below the Knee, Hang), keep light at 60-70%
Clean & Jerk 4×1-1, 1 (Clean from Floor, Below the Knee, then Jerk), keep light at 60-70%

Wednesday, Dec 18
w.u then 60 band pulls, face pulls, 30 plate raises
Strength: Press, 50, 60% x 5-8, 75% x 5, 85% x 3, 95% x 1+
Then Training Max or 75% for reps
Between Sets: 10 KB Deads, 10 Goblet Squats
Conditioning: 7 rounds of
5 box jumps/step ups
7-12 ring rows
7-12 db clean & press

Thursday, Dec 19–O Lift
Power Snatch warm up then 10 on the minute at 65-75%
Power Clean same then 6 on the minute
Press 2×2, 3×2@65, 75%

Friday, Dec 20
w.u. then 3×10 squat, push, sit, ring row, flutter kicks/leg
Group 1: Work Box Squat and RDL for 25 min w/trainer
Group 2: Roadwork, cycle through
2 min row or bike
KB carries 2x mat
Bear Crawl 1x mat
15 goat bag, 12 db floor press, 9 humane burpees, 9 db curls

Saturday, Dec 21
7 AM O Lift: 25 min snatch doubles to 80% and hang around there as long as you can, 20 min c&j same
10 AM Roadwork