/var/www/html/wp-content/themes/Divi/single.php Shoot That Poison Arrow | Woodshed Strength and Conditioning

Monday, January 26th, 2014
Warmup (10 min)
Strength (35 min):
Squat (Add 10 lbs to max if you had a good month)
Empty, 50, 55, 60, 65 %x5, 75% x 5+, 65% x 5-10
Correctives–2 of 3: Deadbugs, 5-8/side (slow these down); Pullaparts, 20 reps; Med ball toss to partner while in bottom of slingshot squat, 3-5 reps
Footwork–1 of 2: Jumprope, 30 sec; Mountain Climbers, 15 sec
Conditioning (10 min): 7 minutes of
On :00s, 12-15 KB swings
On :30s, Ladder up from 3 pushups and 3 situps (Minute 1 do 3/3, minute 2 do 4/4)
Cooldown (5 minutes): 3 rounds of
10 KB goodmornings, 10 times three second inhale, five second exhale

Tuesday, January 27, 2014
Challenge Workout:
21-15-9-21
KB Swings, Situps, Squat Jumps (full depth, feet leave the ground every rep)

Wednesday, January 28, 2014
Warmup (10 min)
Strength (35 min):
Press/Push Press/Bench (Add 5 lbs to max if you had a good month)
Empty, 50, 55, 60, 65 %x5, 75% x 5+, 65% x 5-10
Correctives–2 of 3: Deadbugs, 5-8/side (slow these down); Pullaparts, 20 reps; Single-Arm Ring Rows, 3-8 reps/side
Footwork–1 of 2: Jumprope, 40 sec; Shuttle Jog (Down and Back 2x)
Conditioning (15 min):
1)
Back Squat, 20 reps at 30-40%
2) With partner, do 150 total KB swings, 75 pushups, 75 situps, 50 goblet squats (When one partner is working, other is jumping rope)

Thursday, January 29, 2014
30 min aerobic work

Friday, January 30, 2014
Warmup (10 min)
Strength (35 min):
Deadlift (Add 10 lbs to max if you had a good month)
Empty, 50, 55, 60, 65 %x5, 75% x 5+, 65% x 5-10
Correctives–2 of 3: Deadbugs, 5-8/side (slow these down); Pullaparts, 20 reps; Plank (tuck ribs), 20 seconds
Bodywork: 1 minute rolling out lower body
Conditioning (10 min):
1)
5 min AMRAP of..
5 single arm kb swings, 4 single arm kb cleans, 3 single arm goblet squats, 2 single arm kb press left arm
5 single arm kb swings, 4 single arm kb cleans, 3 single arm goblet squats, 2 single arm kb press left arm
2) 90 seconds max kb swings and air squats (may switch between exercises at any moment)
Cooldown (5 min): KB arm bars

Saturday, Jan 31, 2014–For OL 101 grads
1)
Snatch 5×5 @60-70%
2) Clean doubles to 80%
3) Press 3×3, light enough to keep reps speedy