Workout o't' Week

A lot of people have been asking what they can do at home to supplement the work they are doing in classes.  So every week I am going to post a new workout to either build strength, boost conditioning or improve mobility.  Just because there will be a new workout every week doesn't mean you should do something different each week.  Choose a workout that suits your goals then stick to it for four to six weeks to give you chance to get proficient in the lifts and build strength.

How much training should you do?  

I recommend:
Strength: 3-5 times per week
Conditioning: 2-3 times per week
Mobility: Daily

Somebody attending two classes a week will be getting 2 strength, 2 conditioning and 2 mobility sessions, so they would want to add two more strength sessions and daily mobility.  We are focusing on pressing in class and the first Workout o't' Week (WoW) will be a perfect addition.  So without further ado here is the first Workout o't' Week.