DSC Workouts – Week of 05/15/17

 In Daily Workout

Dayton Strength & Conditioning Workouts for the week of May 15, 2017. 18447353_1424864880869933_64516819430969840_n

*Schedule announcement: We will be open 9 am – 12 pm on Monday, May 29 Memorial Day). We will host the Hero Workout “Murph” at 10 am. 

Monday

A1. Pushups – 6-8 reps x 4; Rest 60 sec
A2. Pullups – 3-5 reps x 4; Rest 60 sec
B1. Russian step ups (no weight) 6-8/leg x 3; Rest 60 sec
B2. Cossack squats 10 alt. reps x 3; Rest 60 sec
C. EMOM x 10 6 sec AB 100%
D. Easy cycle 6-8 min + foam roll cooldown
E. Core homework – 3 rounds, not for time
12 ab mat situps
20 sec R side plank
20 sec L side plank
10 steps bear crawl

Tuesday

A. Warmup – power clean skill work/prep
B. Power clean from power position – 1 rep EMOM x 10 (if good movement, add weight)
C. Front squat @33×1 – 6-8 reps x 4; Rest 2 min
D1. Chin over bar hold (pronated grip) 10-15 sec x 4; Rest 60 sec
D2. Quadruped Scap CARs (retract/protract/depress/elevate) 2-3 rotations x 4; Rest 60 sec
D3. Tea cups 2/side x 4; Rest 60 sec

Wednesday

Warmup: bear crawl down/back x 3 (hips low x 1, hips high x 1, reverse x 1)
spiderman lunge w/rotation x 3
sumo inch worms x 3
A. 5 min jump rope warmup
B. 10 minDU Skill work:
2 min double hand/empty rope
2 min double hip tap
6 min single single double
C. EMOM x 15
min 1 – 8 hang power snatch
min 2 – 8 deadlifts
min 3 – 30 sec AB at recovery pace
D. 3 rounds, not for time
10 straight arm lat pulldowns
10 banded tricep pressdown
10 banded pull aparts

Thursday

A1. Strict press @20×2 6-8 reps x 4; Rest 60 sec
A2. DB Bent over row @30×1 6-8 reps/arm x 4; Rest 60 sec
B1. Walking lunges (no weight) 20 alt steps x 3; Rest 60 sec
B2. DB RDL @40×1; 6-8 reps x 3; Rest 60 sec
C. 5 rounds
10 slam balls
10 no pushup burpees
D. Core extra credit:
3-4 rounds:
5 WB rotational toss/side
10 hanging knees

Friday

A. Locomotion – 2 rounds
duck walk down/back
horse walk down/back
lizard walk down/back

B. Running warmup
calves, heels/toes/outside/inside walking
C. 20 min AMRAP @85% effort
400 m run (1 lap around building/2 laps around gym)
500 m row
1 mile bike
D. Coaches’ Choice cooldown

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