/var/www/html/wp-content/themes/Divi/single.php Week of February 10-16 | Woodshed Strength and Conditioning

Sunday, February 10, 2019
7 AM Mindful Lifting, Stevie Wonder, Innervisions
8 AM Mind Eraser Conditioning, Fight Gone Bad

Monday, February 11, 2019
Warmup (10 min): 3×15 Light DB RDLs, Deadbugs/side, Air Squats
Strength (30 min):
 Squat
50, 60, 75, 85% x 5, 90% x 3, 95% x 1+
*Level 1 5×5
Between Sets:
1) Double KB Swings, 12-16 reps
2) Sled Drag or Prowler Push, light weight
3) :30-:40 row or airdyne
Conditioning (20 min): EMOM 10 min
:00s Jumprope or Airdyne 20 seconds
:30s 6-10 Kettlebell Squat Cleans (vid here) *Level 1 4 Goblet Squats, 7 KB Swings

Wednesday, February 13, 2019
Warmup (10 min):
Mini Bro Session 4 rounds 10 Light DB Press or Floor, 10 DB Curls, 15-20 Band Pullaparts
Strength (30 min): Press/Push/Bench
50, 60, 75, 85% x 5, 90% x 3, 95% x 1+
*Level 1 5×5
Between Sets:
1) :30 row for distance (keep track of how much you accumulate over the 30 min)
2) :30 wallballs (keep track of how many you accumulate over the 30 min)
3) :20-:30 plank (I guess just do the plank)
Conditioning (20 min): “Belly Up to the Bar”
4 Rounds for work
1) Barbell Yates Rows (135-185/55-95), 8-12 reps pull bar into belly
2) 7-12 Box Jumps *Sub :30 airdyne or stepups
3) :30 HARD STUFF (Pick one: Burpees, Ball Slams, Double Unders, One Heavy Prowler Push)

Friday, February 15, 2019
Warmup (10 min):
 Dynamic
Strength (30 min): Deadlift
50, 60, 75, 85% x 5, 90% x 3, 95% x 1+
*Level 1 5×5
Between Sets:
1) 2-3 sets of 3/2/1 Goblets, KB Swings, Situps
2) 8-12 Ring Rows or Pullups
3) Light cardio :30-:40
Conditioning (20 min): “Prowler Takes The Power”
Rounds of:
1) Prowler Sprint (230/140)
2) 10-15 Ball Slams OR 8 Heavy DB Clean or Clean and Press (40-55/25-35)
3) 7 Pullups OR Pushups