DSC Workouts – Week of 05/29/17

 In Daily Workout

Dayton Strength & Conditioning workouts for the week of May 29, 2017.Murph 2017

Monday

“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
*with weight vest

Tuesday

A. Warmup – high pulls from power position, muscle cleans, front rack warmup, practice muscle cleans
B. Power clean from above knee – Accumulate 10-12 good reps (if good movement, add weight every 2-3)
C. Front squat @33×1 – 3-5 reps x 4; Rest 2 min
D1. Inverted BB row @22×1 (pause with chest to bar) 3-5 reps x 4; Rest 60 sec
D2. Bottoms up KB press @20×1 6-8/arm x 4; Rest 60 sec
E. Core Extra Credit
Accumulate 30 bird dogs/30 dead bugs

Wednesday

A. 5 min jump rope warmup
B. 2:00 AMRAP DU, Rest 3:00 x 2
Record times
C. 4 rounds
20 sec deadlifts
40 sec rest
20 sec box jump/step downs
40 sec rest
D. Cooldown
5 min breathing @4181 (4 in, 8 out)
2 rounds: 10 alt cat/cow, 20 sec prayer stretch

Thursday

A1. Push press @20×1 5 reps x 5; Rest 60 sec
A2. Pullups 4-6 reps x 5; Rest 60 sec
B1. DB reverse lunges 8/leg x 3; Rest 60 sec
B2. Single leg DB RDL @40×1; 6-8 reps/leg x 3; Rest 60 sec
C. For time:
21-15-9
KBS
burpees
D. Core extra credit:
Reverse tabata – hollow rocks (10 sec on/20 sec off)

Friday

A. Locomotion – 3 rounds
duck walk down/back
horse walk down/back
lizard walk down/back
B. Running warmup calves, heels/toes/outside/inside walking
C. 30 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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