DSC Workouts – Week of 07/17/17

 In Daily Workout

Dayton Strength & Conditioning workouts for the week of July 17, 2017.
We apologize for the gap in posting workouts! Summer vacation has gotten the best of us, but we’re back on track, now!

Monday

A. E:90 x 10 (2 + 2 + 1) PS + SB OHS
B. Dball squats – 10 reps x 5; hold last 10 sec
C. AMRAP 10:00
1 Power snatch
7 OHS
250m Row

Tuesday

A. 3 Rounds
– 2/ea. Hand-over-hand rope pull up (R: 60)
– 7 Dips (R:60)
B. IWT
3x
5 FS 32×1
1:30 AB 90%
-rest 5:00-
3x
8 PP
1:30 AB 90%
C. Cooldown
– rope climbs as time permits

Wednesday

A. 3 Rounds
– 15 Scap P/U (R:30)
– :15 Hollow hang (R:30)
– 20 Arch/hollow swings (shoulder kip) (R:30)
B. AMRAP 10:00
– 5 P/U
– 10 Push-up
– 15 Air Squat
-Rest 5:00-
C. AMRAP 10:00
– 10 Push Press (BTN, SG)
– 18 DL (same bar/weight)

Thursday

A. 3 Rounds
– 3 Push press + 3 Push jerk (R: 45)
– 15 DB B/O Row (R:45)
– 10 RDL 42X1 (R:45)
B. Teams of 2, 6 RFT:
P1: DBball Hold, while,
P2: Row 200m,
P1: 100′ Farmer Carry
P2: AB for Cal
C. Locomotion cool down

Friday

A. 4 rounds
– Back Squat x 3, immediately into:
– Broad Jump x 5
Rest 2:30-3:00
B. 4 Rounds
– 100′ KB Stagger crossbody carry (Lighter on OH)
– :40 Plank pull through
– :40 Bilateral DB OH Hold

 

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