/var/www/html/wp-content/themes/Divi/single.php Week of January 6-12 | Woodshed Strength and Conditioning

Sunday, January 6, 2019
7 AM Mindful Lifting
8 AM Bromfield Strength/Mind Eraser Conditioning

Monday, January 7, 2019
Warmup (10 min): 3 rounds of
15-20 KB Swings, One KB Farmer’s Carry down and back Turf, :20-:30 Samson Stretch/side
Strength (30 min): Squat
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) 7-10 reps Slam Ball over Yoke w.partner (40/20)
2) Prowler Push (180/100)
3) Row or Airdyne :30-:40 Moderate to hard effort
Conditioning (20 min): 3 rounds of
15-20 Pushups *Level 1 7-10 Pushups
30 KB Swings *Level 1 15 Swings, 5 Goblets
90 Single Unders *Scale Up 30 Double Unders *Level 1 50 Jumping Jacks
:30 Plank

Wednesday, January 9, 2019
Warmup (10 min)
: Shoulder Shocker 3×10
Strength (30 min): Press/Push Press/Bench
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) :30 Wallballs OR :30 Slamballs
2) 5-8 One and One Quarter Goblet Squats (vid here)
3) 8-12 DB or KB Rows
Conditioning (20 min): EMOM 8 min w/partner
:00s 7-12 Abmat Situps *Level 1 do :15 planks every other minute
:30s 6 DB Squat Cleans, 4 KB Swings *Scale up 3-4 Power Cleans (135/95)
Cooldown: Shuttle Runs

Friday, January 11, 2019
Warmup (10 min): Dynamic
Strength (30 min): Deadlift
50, 60% x 5, 70, 80% x 3, 90% x 3+
*Level 1 5×5
Between Sets:
1) Broken Table 12/side
2) Half-Kneeling DB Press 5-8/side
3) Shoulder Taps, 5-8/side (reminder here)
Conditioning (20 min): 2-4 Rounds of
Heavy Prowler Push or Sled Drag One Length
:20 airdyne OR :20 row hard effort
7-12 box jumps

Saturday, January 12–Holiday Party!
3-5 PM at gym: Red Carpet Pics, Yankee Swap, Bingo Awards
5-whenever at Ayer Billiards: Wings, Drinks, Jukebox