Sunday, June 12, 2016
7-10 AM Woodshed Cares For the Hoenshells! Reminder no Mindful Lifting or Conditioning this week.
Monday, June 13, 2016
Warmup (5 min): Line warmup and one set of 15 wall or bar squats
Strength (30 min): Squat
1) First 10 minutes sets of 5 to get up to 55-60%
2) Next 20 minutes do 5-8 sets of 5, adding 5-10 lbs from last week
Trilogy work: 50-75 reps between sets
Conditioning (20 min): 7 min EMOM
:00s 3-5 hang cleans, 5 pushups
:30s 7-10 kb swings, 5 situps
Wednesday, June 15, 2016
Warmup (10 min): 3 x 12 Handcuffs, Face Pulls, Pullaparts
Strength (25 min): Bench, Press, or Push Press
1) First 5 minutes sets of 5 to get up to 55-60%
2) Next 20 minutes do 5-8 sets of 5, adding 2-5 lbs from last week
*Push Press use new max and do 5-8 sets of 5 at 60-65% new max
Trilogy Work: 50-75 reps between sets
KB Drill (5 min): 3×10 Arm Swings, Ground Plank, KB Swings
Conditioning Test (20 min): “Psycho Killer”
13-1
KB Swings
Goblet Squats (odd rounds)/Pushups (even rounds)
Situps
Friday, June 17, 2016
Warmup (10 min): 3×15 Fire Hydrants/side, Broken Table/side, Deadbugs/side
Strength (35 min): Deadlift
1) 10 minutes of light sets of 5 to get up to 55-60%
2) 20 sets of 1 or 10 sets of 2, up 5-10 lbs from last week
Conditioning (15 min): Conga Line-3 to 5 rounds of
20 mountain climbers (10/side), 15 air squats, 10 pushups, 50-75 meter row
Rest as needed/able between rounds
