Week of November 4-10

Sunday, November 4, 2018
7 AM Mindful Lifting
8 AM Mind Eraser Conditioning

Monday, November 5, 2018
Warmup (10 min)
: 3 x 10
1 1/4 Goblet Squats  (vid here)
Deadbugs (10/side)
Seated Psoas March (10/side vid here)
Strength (30 min): Squat
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
New training max–up 5 lbs if you got 5+ on your 95% week, stay same if you got 3-4 reps, drop 10% if you got less than 3
Between Sets:
1) Row or Bike 2 rounds of :10 hard, :10 easy
2) 10 Banded Pulldowns (vid here)–standing position is fine
3) Kneeling Ball Slams (vid here), 10 reps
Conditioning (20 min): “Crazy Quilt”–3 or 4 rounds of
Minute 1: KB Swings, 15-30 reps, jumprope or jacks remainder min
Minute 2: 2-3 rounds of 5-8 situps, 8-12 air squats
Minute 3: 8-16 empty bar barbell rows

Wednesday, November 7, 2018
Warmup (10 min): Coach’s Choice, Upper Body
Strength (30 min): Bench/Push/PP
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
New training max–up 5 lbs if you got 5+ on your 95% week, stay same if you got 3-4 reps, drop 10% if you got less than 3
Between Sets:
1) 10-15 PVC Overhead Squats
2) 10-15 broken table/side (slow reps)
3) 3-2-1 ladder KB Swings, Goblet Squats, Box Jumps
Conditioning (20 min): “Sets and Sets and Sets”–2 or 3 rounds of
1) :30 goblet squats, :30 KB Swings, :30 rest
2) :30 pushups, :30 plank, :30 rest
3) :30 mountain climbers, :30 situps, :30 rest
4) Rest :30

Friday, November 9, 2018
Warmup (10 min)
: Dynamic
Strength (30 min): Deadlift
50, 60, 65, 75% x 5, 85% x 5+
*Level 1 5×5
New training max–up 5 lbs if you got 5+ on your 95% week, stay same if you got 3-4 reps, drop 10% if you got less than 3
Between sets:
1) Light Cardio in :30-:75 increments (row, bike, jumprope, run)
2) Static Ab work in :30-:45 increments (plank, overhead hold, broken tables)
Conditioning (20 min): “Strange James”
3 rounds, hard pace
10-20 pushups *L1 ring rows *Scale Up Banded Pushups (vid here)
10-15 box jumps *L1 goblet squats
25-40 kb swings

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Woodshed Strength and Conditioning