DSC Workouts – Week of 02/27/17

 In Daily Workout

Dayton Strength Workouts for the week of February 27, 2017.

Monday

A. OHS @33X1 – 1 rep every min x12
B1. DB seated OH press @30X1; 6-8 reps x4; rest 60 sec
B2. BB Pendlay rows @21X0; 6-8 reps x4; rest 60 sec
C. In partners
AMRAP 12 minutes
Partner 1 – 9 goblet squats + 12 KB swings
Partner 2 – plank hold
switch

Tuesday

A. AMRAP 10 minutes @high effort
15 cal row
10 thrusters
—rest 5 minutes
B. AMRAP 10 minutes @high effort
80 DUs/singles
15 HR push ups
—rest 5 minutes
C. AMRAP 10 minutes @high effort
12 cal AB
10 pull ups/ring rows

Wednesday

A. Push press – work up to a tough 3
B. Take 85% of A and do 3 sets of 3 reps, rest 90 sec between
C. EMOM x30
min 1 – 2 R arm DB TGU
min 2 – 2 L arm DB TGU
min 3 – 25-35 sec bent knee hollow hold
min 4 – 2-3 wall walks
min 5 – 30 sec medball slams

Thursday

A. Back squat @20X1; 4-6 reps x5; rest 2 min
B1. Weighted pull ups/negatives (supinated grip) – 4-5 reps x4; rest 60 sec
B2. HSPUs/negatives cluster 1.1.1 x4; rest 10 sec/rest 60 sec
C. KB armbar – 20-30 sec stretch x3/arm, rest as needed
D. 2-3 rounds for quality
4-6 hamstring slider curls
Slingshot walks – 10 forward + 10 backward
10/leg single arm/opposite leg DB RDL

Friday

GRIT Open – Workout 2/Coach’s Choice

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