DSC Workouts – Week of 06/05/17

 In Daily Workout

DSC Workouts for the week of June 5, 2017.

Monday

A1. Deficit Pushups – 3-5 reps x 5; Rest 60 sec
A2. Ring Pullups – 3-5 reps x 5; Rest 60 sec
B1. Goblet Russian step ups 8-10/leg x 3; Rest 60 sec
B2. Single leg wall reaches 8-10/side x 3; Rest 60 sec
C. EMOM x 10 10 sec AB 100% Record peak wattage
D. Easy cycle 6-8 min + foam roll cooldown
E. Core EC: Accumulate 40 bird dogs (slow, controlled) + 40 dead bugs (slow, controlled)

Tuesday

A. Warmup – high pulls from power position, muscle cleans, front rack warmup, practice muscle cleans
B. Power clean from above knee – Accumulate 12-15 good reps (if good movement, add weight every 2-3)
C. Front squat @33×1 – 2-3 reps x 5; Rest 2 min
D1. Banded upright row 10-12reps x 4; Rest 60 sec
D2. Single arm DB OH Hold 30 sec/arm x 4; Rest 60 sec (use 40-50% 1RM strict press)
E. Core Extra Credit
arch-hollow rolls 5 x 5

Wednesday

A. 3-5 min jump rope warmup
B. 2:00 AMRAP DU, Rest 3:00 x 3
Record successful reps
C. 21-15-9
hang power snatch
WB
D. 5 minutes run/row/bike THEN-
4 rounds:
5 adductor rock back
3 hip wind ups
10 push up T
40 meter 2 arm farmer carry

Thursday

A1. Push press @20×1 3-4 reps x 5; Rest 60 sec
A2. Pullups (supinated) 4-6 reps x 5; Rest 60 sec
B1. DB reverse lunges 10/leg x 3; Rest 60 sec
B2. Banded glute bridge 10 reps x 3; Rest 60 sec
C. 5 rounds For time:
10 alt. DB snatch
10 hanging knees
10 walking lunges
D. Core extra credit:
Reverse tabata – arch rocks (10 sec on/20 sec off)

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. 35 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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