DSC Workouts – Week of 01/16/17

 In Daily Workout

DSC Strength & Conditioning Workouts for the week of January 16, 2017.

Monday

A. Strict press @21X2; 4-6 reps x5; rest 90 sec
B1. 10 BB inverted scap retractions x3; rest 10 sec
B2. 20-30 sec inverted chest to BB hold x3; rest 60 sec
***adjust height as needed
C. DB tall kneeling OH press @21X1; 8-10 reps x3; rest 60 sec
D. EMOM x10
min 1 – 20-30 sec HS hold
min 2 – 20-30 sec hang from pull up bar in hollow position

Tuesday

A1. CGBP @21X1; 6-8 reps x4; rest 60 sec
A2. Pull ups @21X2 or negatives @31A1 (supinated grip); 3-5 reps x4; rest 60 sec (no rest between arms)
B. Push ups – amrap in 20 sec, rest 40 sec x5
C. 3 rounds for time 30 wall ball 20 cal AB
D. Band pull apart super series Р5 reps each variation 

Wednesday

A1. DB front foot elevated split squats @3121; 8-10 reps/leg x3; rest 60 sec
A2. BB RDL @40X1; 8-10 reps x3; rest 60 sec
B. 250m row @85% effort 25 burpees rest 2 min
250m row @90% effort 20 burpees rest 2 min
250m row @95% effort 15 burpees rest 2 min
250m row AFAP 10 burpees
C. Tabata bent knee hollow hold – 6 rounds
D. 2 rounds 10/leg rock back adductor stretches 5 standing pelvic tilts 5 counterbalance goblet squats

Thursday

A. For 10 minutes @ a continuous pace (75% effort)
20 cal AB
10 deadlifts
—rest 5 min
For 10 minutes @a continuous pace
12 DB bicep curls
10 sit ups
bear crawl down and back
—rest 5 min
For 10 minutes @a continuous pace
30 reverse single unders
300m row

Friday

A. EMOM x12
min 1 – 3-5 T2B/K2E
min 2 – 6 push press (start light, add weight each set to get to your working weight)
min 3 – 30 sec DUs/singles
B. Row – 2 min @moderate pace, 30 sec rest x3
C. AMRAP 12 minutes
10 T2B
6 push press
30 DUs/singles

Friday PM – GRIT

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