DSC Workouts – 11/18/15

 In Daily Workout

Announcements:

There are still spots available for the Row-Raiser and DSC Winter Open.  Get signed up today!

DSC workouts for Wednesday, November 18, 2015:

Bootcamp:

WARM UP
partner rowling
each partner
does 4 rounds
take turns for a total of 8 rounds

A.  EMOM 12 min
1: 10 alternating DB snatch
2:  10 goblet squats

B.  W/a partner
pyramid AD
15 sec, 30, 45, 60, 75, 90
10 sec transistion time
90 sec, 75, 60, 45, 30, 15

C.  right side bridge 40 sec
rest 20
left side bridge 40 sec
rest 20
x3

Max Effort:

A1.  alternating DB Bench Press
16 reps
rest 1 min
A2.  Barbell RDL
16 reps 8/leg
rest 1 min
x4

B.  Max strict pull ups in 30 sec
rest 1:30
x 4

C.  10 DB thrusters
10 Ball Slams
200 M row
rest 1:30

D.  20 russian twists
10 v-ups
rest as needed
x3

Fundamentals:

A.  OHS squat @ 3 1 1 1
4 reps
Begin a set every 2 min for 8 min

B1.  Dip bar hold in hollow position
20-30 seconds
rest 30 sec
B2.  Banded Face pulls
12 reps
rest 30 sec
x3

C.  EMOM 15 min
1:  10 Russian swings
2:  12 weighted walking lunges
3:  10/8 AD cals

D.  3 sets
30 sec right side bridge
30 sec left side bridge
rest 30 sec

Intensity:

A1. Deadlift @ 2 2 1 1
2-3 reps
rest 1 min
A2.  Bench press @ 2 0 x 1
3-5 heavy reps
rest 2 min
x5

B.  2 power snatch @75% max
10 wallballs
10/8 Row cals
rest 1 min
x 6-8

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