DSC Workouts – Week of 01/23/17

 In Daily Workout

DSC Strength and Conditioning Workouts for the week of January 23, 2017.

Monday

A. Strict press @21X2; 3-5 reps x5; rest 90 sec
B1. 10 BB inverted scap retractions + 10 sec chest to bar hold after the last one x3; rest 30 sec
B2. 10 scap push ups x3; rest 30 sec
C. Half kneeling landmine press @21X1; 8-10 reps/arm x4; rest 30 sec between arms
D. EMOM x15
min 1 – 20-30 sec R arm DB OH hold
min 2 – 20-30 sec L arm DB OH hold
min 3 – chin over bar hang amsap + 30 sec plank hold

Tuesday

A1. Bench press @20X1; 6-8 reps x4; rest 60 sec
A2. Pull ups @21X2 or negatives @31A1 (supinated grip); 4-6 reps x4; rest 60 sec (no rest between arms)
B. 3 rounds: 5 DB strict press + 10 DB push press
rest 30-60 sec
C. AMRAP 15 minutes
15 KB swings
20 walking lunges
D. Band pull apart super series Р8 reps each variation 

Wednesday

A1. BB back rack alternating step ups – 20 total reps x4; rest 60 sec
A2. BB split stance RDL @2121; 8-10 reps/leg x3; rest 60 sec between legs
B. 4 sets @high effort
30 sec row
30 sec rest
30 sec burpees to 6″ OH reach
30 sec rest
C. Tabata bent knee hollow hold – 8 rounds
D. 2 rounds
10/leg rock back adductor stretches
5 standing pelvic tilts
5 counterbalance goblet squats
10 alternating Cossack squats

Thursday

A. For 10 minutes @ a continuous pace (75% effort)
10 wall ball
10 pull ups/ring rows
—rest 5 min
For 10 minutes @a continuous pace
10 burpee box jump overs
10 K2E/T2B
—rest 5 min
For 10 minutes @a continuous pace
10 cal AB
10 KB swings

Friday

A. OHS @21X2; 3-5 reps x5; rest 90 sec
B. Row – 2 min @moderate pace, 30 sec rest x3
C. In 4 minutes, complete 2 rounds:
10 OHS (95/65)
10 K2E/T2B
rest 1 min x3
***add 2 reps to each movement each round
***if you cannot complete 2 rounds, finish the session on the rowers with tabata sprints (20 sec hard, 10 sec rest) during the 4 minutes

Friday PM – GRIT

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