DSC Motion Workouts – Week of 05/09/16

 In Daily Workout, motion

DSC Motion Workouts for week of 05/09/16:

Day 1

A1. DB bench press (neutral grip) @2222; 6-8 reps x4; rest 1 min
A2. Ring rows @20X2; 4-6 tough reps x4; rest 1 min
B. Back squat @20X1; 8-10 reps x4; rest 2 min
C. EMOM x216 @high effort
min 1 – 2 R arm TGU
min 2 – 2 L arm TGU
min 3 – 10 alternating step ups
min 4 – 10 KB swings

Day 2

A1. DB half kneeling OH press @20X2; 8-10 reps/arm x3; rest 1 min (no rest between arms)
A2. Pull up negatives (supinated grip) (3 seconds to lower); 4-6 reps x3; rest 1 min
B. Row 8 sets – 1 min @85% effort, 1 min @50%
C. EMOM x15
min 1 – 30 sec R arm farmers carry
min 2 – 30 sec L arm farmers carry
min 3 – 20 sec BB OH hold
D. Accumulate 3 min hang from pull up bar

Day 3

A. Goblet squat @50X1; 4-5 reps x5; rest 2 min
B. Walking lunges – 20 reps x5; rest 1 min
C1. BB RDL @40X1; 4-6 reps x4; rest 1 min
C2. 30 sec anti rotational plank x4; rest 1 min
D. For 20 minutes @75% effort
30 reverse single unders
10 goblet squats
20-30 sec HS hold

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