DSC Workouts for Week of 02/13/17

 In Daily Workout

DSC Strength and Conditioning workouts for the week of February 13, 2017.Keith instructing

Monday

A. Front squat @32X1; 4-6 reps x4; rest 2 min
B. AMRAP 20 minutes
800m row
20 walking lunges
10 KB swings
C. 2-3 rounds for quality
6-8 prone banded hamstring curls
20-30 sec bent knee hollow hold
30 sec wall sit
20-30 sec arch hold

Tuesday

A1. DB bench press @21X1; 4-6 reps x4; rest 10 sec
A2. 10-20 sec supine hang from one ring (both arms) x4; rest 60 sec
B1. Double barrel goblet squats – 3-4 tough reps x4; rest 60 sec
B2. DB RDL @3131; 4-6 reps x4; rest 60 sec
C. EMOM x15
min 1 – 30 sec assisted high pull up hold
min 2 – 1 wall walk + 20-30 sec HS hold (focus on “pushing” into the floor)
min 3 – 10 band pull aparts (5 with overhand grip, 5 with underhand grip)

Wednesday

A. DB thrusters/DB box step overs –  technique work
B. Row/AB – 5 min @moderate pace
C. AMRAP 8 minutes
8 DB thrusters
8 DB box step overs
D. KB armbar – 10-20 sec stretch every min x10 (switch arms each minute)

Thursday

A. Strict press x3/push press x3 – every 2 min x5
B. EMOM x15
min 1 – 5 bench/bar/ring dips
min 2 – chin over bar hang amsap
min 3 – 20-30 sec bent knee hollow hold
C. EMOM x10 – 5 tough Russian KB swings
10 rounds
10 reverse medball tosses
10 wall ball

Friday

A. AMRAP 15 minutes @high effort
20 cal row
15 step down box jumps
10 HR push ups
—rest 10 minutes (accumulate 2 min FLR during rest time)
B. AMRAP 15 minutes @high effort
50 DUs/singles
10 R DB OH walking lunges
10 L arm DB OH walking lunges
10 T2B
C. 10-15 minute HS hold/HSPU practice

Friday PM – GRIT

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