DSC Motion Workouts – Week of 05/16/16

 In Daily Workout, motion

DSC Motion Workouts for the week of May 16, 2016.

Day 1

A1. DB bench press (neutral grip) @40X1; 4-6 reps x4; rest 1 min
A2. Scap pull ups 8-10 reps x4; rest 1 min
(scale with banded face pulls or band pull aparts)
B. Back squat @20X1; 6-8 reps x5; rest 2 min
C. EMOM x10 – 2 alternating TGU

Day 2

A1. DB seated OH press @20X2; 8-10 reps/arm x3; rest 1 min (no rest between arms)
A2. Ring rows @40X0; 6-8 reps x3; rest 1 min
B. Row 6 sets – 1:30 @85% effort, 1:30 @50%
C. 5 sets:
30 sec R arm OH carry
30 sec R arm farmers carry
30 sec L arm OH carry
30 sec L arm farmers carry

Day 3

A. Goblet squat @50X1; 3-5 reps x6; rest 2 min
B. BB reverse lunges – 6-8 reps/leg x3; rest 30 sec/leg
C. Single leg wall reaches (unweighted) – amrap in 20 sec/leg x4, rest 10 sec between legs
D. For 20 minutes @75% effort
30 sec anti rotational plank
250m row
bear crawl down and back
30 sec [hollow] hang from pull up bar 

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