/var/www/html/wp-content/themes/Divi/single.php Week of September 1-7 | Woodshed Strength and Conditioning

Monday, September 2, 2019–Labor Day Open Gym
7-10 AM

Tuesday, September 3, 2019
Warmup (5 min): Dynamic, Lower Body Focus
Strength (25 min): 6 rounds
1) Squat 50, 60 % x 5, 70% x 3, 80% x 2, 85% x 2, 85% x 1-3
*Level 1 Warmup set then 5 sets of 5 at current working weight
2) Roll Lower Body Out (30-60 sec each time), sample vid here
Accessory (10 min): 3 rounds
a) 20-40 band pullthroughs
b) 10-15 Glute Bridges
Conditioning (20 min): 13-1
Fitness KB Swings, Air Squats (Alt Glute Bridge every other rd), Pushups (alt Ring Rows every other)
Performance KB Swings, Goblet Squats, Pushups
Sport KB Swings, Goblet Squats, Burpees

Wednesday, September 4, 2019
Warmup (10 min)
: 3 rounds
10-15 air squats, :30-:60 jumprope, One-Arm Farmer’s length turf or mat
Strength (20 min): Bench/Press/Push
*Level 1 Warmup Set while Vets Chalk Talk DB Floor Press then
5 rounds of
1) DB Floor Press, 5-8 reps *Level 1 set of 5 at current working weight
2) Single Arm Ring Row 5-8/side *Level 1 two hand Ring Row, 10-15 reps
Conditioning (30 min): 3 rounds of 2 min station work
Station 1: 90 seconds bike or row
Station 2: 4-5 down & back mat Offset Farmer’s Carry (Light DBs/KBs)
Station 3: :60 Continual Prowler or Sled Drag (90-180)
Station 4: :75 Goblet Squat, one every 5 seconds

Thursday, September 5, 2019
Warmup (10 min): Simple Seven x 2 w/:30-:60 bike or row btw rounds
Accessory & Practice (15 min): Hollow Rocks
Demo then 3-4 rounds
1) :20 hollow rocks
2) 10-15 broken table/side
Power & Conditioning (35 min): 
Min 1-10 LOW VOLUME: Demo & Practice Hang Power Clean
*Work up to challenging weight for doubles with :45-:75 rest between doubles
Min 11-20 MODERATE VOLUME: 3-4 rounds of
3-5 Barbell Rows (use HPC weight), 7-15 situps, 15-25 Glute Bridges
*Rest :60 between rounds, weights away after last round
Min 21-35 AEROBIC WORK: 6-12 minutes bike/row/run…moderate pace, find a partner and have fun
Bike do 6-12 min, Row 2000-2500m, Run 1 mile

Friday, September 6, 2019
Warmup (10 min): Dynamic or Outdoor Calisthenic
Strength/Speed (25 min): 8 rounds
1) Deadlift, 40-60% for 2-3 reps
*Level 1 first 3 sets are light warmups of 5, last 5 are sets of 5 at current work weight
2) :30-:60 Jumprope Practice OR 10-20 Ball Slams
Conditioning (25 min): 
Fitness 3 rounds 500m row or 2 min bike, 21 KB Swings, 12 Ring Rows
Performance 3 rounds 500m row or 400m run, 21 KB Swings, 15 Pushups
Sport “Helen of Troy” 3 rounds 12 DB Thrusters (35/20), 21 KB Swings (53/35), 20 Burpees