/var/www/html/wp-content/themes/Divi/single.php Week of October 7-13 | Woodshed Strength and Conditioning

Sunday, October 7, 2018
7 AM Mindful Lifting, Keith Hudson Pick A Dub
8 AM Mind Eraser Conditioning

Monday, October 8, 2018
Warmup (10 min): 
Dynamic w.lower body focus
Skill/Re-Cert (5 min): Spotting Back Squat
Strength (25 min): Squat
50, 60, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
Note: Practice spotting
Between Sets: Both
1) DB Romanian Deadlifts, sets of 5-8 reps
2) :20-:40 Pole Squat Stretch
Conditioning (20 min): 3-4 rounds of
1) Do these quickly
7-12 heavy goblet squats or db squats
:15 max tuck jumps *Level 1 stepups
7-12 one-arm kb swings/side *Level 1 5-8 regular KB Swings
2) Do these as active rest
10-15 ring rows
15-25 band pullaparts or face pulls

Tuesday, October 9, 2018 Olympic Work
Snatch 8×2 every 90 seconds, working from 65-75%
Clean From High Hang, Clean from Below the Knee, 7×1-1 from 75-85%, rest as needed

Wednesday, October 10, 2018
Warmup (10 min): Shoulder Shocker x 2
Strength (25 min): Press/Push/Bench
50, 60, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
Between Sets: Tires, Sleds, Sprints in grass
Conditioning (15 min): EMOM 8
:00s 3-5 split squats/side *Scale Up 5 Split Squat Jumps/side
:30s 12-15 KB Swings
Finisher (10 min): Max Cals Row 90 seconds

Thursday, October 11, 2018 Olympic Work
Snatch 8 x 1 to heavy single
Clean from High Hang, Below the Knee, 7×1-1 every 90 seconds, light
Ab Work, 50 reps

Friday, October 12, 2018
Warmup (10 min): Coach’s Choice
Strength (25 min): Deadlift
50, 60, 65, 75 % x 5, 85% x 5+
*Level 1 5×5
Between Sets: Light Cardio
Conditioning (25 min): AMRAP 15
100 single unders *Scale Up 35 double unders
Run 400m or Row 500m
1-3 Power Cleans (95-135/53-93) *Level 1 5 wreckbag or double DB cleans