/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php Week of January 28-February 3 | Woodshed Fitness

Sunday, January 28, 2018
7 AM Mindful Lifting, Miss Aretha Franklin
8 AM Conditioning

Monday, January 29, 2018
Warmup (10 min):
1) Squat Therapy One Round
2) Intro Elevated Pigeon Stretch (Video Here)
Strength/Speed Strength (25 min): Squat
40, 50% x 5, then 5-8 sets of 2-3 @60-70% (weight can wave up and down within range)
*Level 1 5×5
Between Sets: Elevated Pigeon Stretch
Accessory (10 min): 2-4 rounds
10-15 single leg glute bridges/side
5-8 half-kneeling DB Press/side
Conditioning (15 min): 10 min EMOM
:00s Row :12, 7-12 air squats
:30s 15 kb swings *Level 1 5 light one-arm swings/side

Tuesday, January 30, 2018–6:30 ARC and Open Gyms

Wednesday, January 31, 2018
Warmup (10 min): Coach’s Choice
Skill Work (15 min): Hang Clean (PVC/Light Weight)
Goal: Establish or Improve Rapport with movement at light to moderate weight
Strength (20 min): Press/Push Press/Bench
50, 65% x 5, 75, 85% x 3, 90% x 1 x 1-2
*Level 1 5×5
Work/Power (15 min): 2-3 rounds of
3-5 Hang Clean (95-155/53-95) *Level 1 use DBs if needed
:20-:30 hard row or bike
10-15 box jumps *Level 1 step-ups

Thursday, February 1, 2018–6:30 ARC and Open Gyms

Friday, February 2, 2018
Warmup (10 min): 21-15-9
PVC Overhead Squat
Broken Table/Side
Heavy Work (30 min): Deadlift, Work to heavy single from floor, blocks, or rack
Suggested 50×5, 60×4,70×3, 80×2, go up 10%ish in consultation with your coach
*Level 1 5×5
Between Sets If Desired (Hips): Fire Hydrants, Light Goblet Squats, 5-8 reps
Conditioning (10 min): 21-15-9-21
KB Swings
Pushups *Level 1 Ring Rows for rounds of 15 and second 21
Cashout (10 min): Partner Plank
Accumulate 3 min planking as a team; hold 15-25 lb plate overhead while partner(s) plank