/var/www/html/wp-content/themes/Divi/single.php Week of June 9-15 | Woodshed Strength and Conditioning

Sunday, June 9, 2019
7 AM Mindful Lifting, REM Monster
8 AM Conditioning Class, 8×8 & Chelsea Hotel

Monday, June 10, 2019
Warmup (10 min): 3 rounds
20 KB Swings, 20 Band Goodmornings (vid here), 20 Air Squats
Strength (30 min)
: Squat
50, 60% x 5, then 5 sets of 5 Tempo Squats at 60-65% (3 seconds down, 1 sec bottom, drive up)
*Level 1 5×5
Between Sets:
1) Single Leg Glute Bridges, 7-10/side
2) Band Pullthroughs (refresher vid here), 12-15 reps
Conditioning (20 min): 10 min AMRAP (7 min chalk & setup, 3 breakdown)
Fitness: 12 KB Swings, 6 DB Clean & Press/Side, 12 Situps, 6 Goblet Squats
Performance: 15 KB Swings, 7 DB Thrusters (35-45/20-30), 15 Abmat Situps
Sport: 8 Pullups, 6 Barbell Thrusters (95-115/65-85), 5 Overhead Lunges/Side (45/25)

Tuesday, June 11, 2019–Suggested Work
Warmup (10 min): Simple Seven x 2
Monostructural & Metcon:
1) Run 1 mile or Row 2K, moderate pace
2) 5-7 rounds
Prowler Push (180/100)
7-12 Pushups
12-15 Ring Rows
25 Band Pullaparts

Wednesday, June 12, 2019
Warmup (10 min): Coach’s Choice–Upper body focus
Strength/Speed (25 min): 6-8 rounds
Press/Push/Bench 50-60% x 3 *Level 1 5×5
5 Ball Slams (heavy as possible)
:10 row or airdyne sprint OR Shuttle Run Turf (sprint to one and and touch, sprint to other end and touch)
Conditioning (20 min): 15-12-6 of
Back Squats (135/95/65)
Situps *Level 1 :15 plank each time
Burpees *Level 1 5-8 pushups OR ring rows
Cooldown (5 min): Belly Breathing

Friday, June 14, 2019–Benchmark Friday
Warmup (10 min):
Deadlift Practice w/light bars in sets of 5
1) Hips back to starting position
2) Grip bar and squeeze chest up without dropping hips
3) BRACE
4) Drive through the floor
Strength/Heavy But Crisp (25 min): Deadlift
50, 60% x 5, 70% x 3, 80% x 2, 90% x 1-2, 80% x 1 x 2-3 sets
*Level 1 5×5
Between Sets:
1) Side Plank :30/side or Plank :40
2) 5-8 McGill Crunches/side (vid here)
Conditioning (20 min): “James Paul”
3 rounds for time
15 burpees *Level 1 Humane Burpees
30 db snatch (35/20) *Level 1 DB Cleans
100 Single Unders *Scale Up 35 doubles
(12 min cap)
Finisher (5 min): 
35-50 band pushdowns (red or blue)
35-50 glute bridges (15 lb plate or 25 lb wreck bag)