/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php Week of March 18-24 | Woodshed Strength and Conditioning

Sunday, March 18, 2018
7 AM Mindful Lifting, The Replacements, Let It Be
8 AM Conditioning, Woodshed Open 18.4

Monday, March 19, 2018
Warmup (10 min): 12-9-6
PVC Overhead Squats (Shoulder-Friendly Sub: Air Squats), 1 second pause at bottom
Fire Hydrants (12 reps/side, etc.)
Strength/Power (30 min):
1) 10 min warmup–hang clean, high hang clean OR Squat Therapy
2) 15 minutes work…
6-8 two position squat cleans (hang position, then high hang position), start in weight range you’ve been using
OR
*Gen Pop and Level 1 5×5 squat,65-70% in 15 minutes.  CRISP VIOLENT REPS
Conditioning (20 min): “Supersoul”
EMOM 13 minutes
First minute do 1 goblet squat, 1 situp, 1 KB Swing
Second do 2, 2, 2…
*Level 1 ride airdyne or erg every other minute

Tuesday, March 20, 2018–6:30 ARC and Open Gyms

Wednesday, March 21, 2018
Warmup (10 min): Shoulder Shocker x 2 or Coach’s Choice
Strength (25 min): Pick one of three protocols
1) Level 1 Bench/Press/Push Press 5×5
2) 5-8 sets of 2 ascending clean and push press (clean from floor, push press overhead x 2)
3) Practice sets of 3 light snatch from hang position
Conditioning (15 min): 3-5 rounds of
Light Deadlift, 5-8 reps (suggested range 135-185/65-115) *Level 1 KB Deadlift (53/35)
Erg or Bike 1 min (:30 hard/:30 easier)
7-12 Box Jumps or Stepups
Cooldown (10 min): 3-5 rounds of
10-20 glute bridges
10-20 broken table/side
SLOW PACE DUDES AND DUDETTES

Thursday, March 22, 2018–6:30 ARC and Open Gym

Friday, March 23, 2018–Woodshed Open 18.5!