DSC Workouts – Week of 07/24/17

 In Daily Workout

Dayton Strength and Conditioning Workouts for the week of July 24, 2017.

Monday

A. Every 90s x 8: 4 Power Snatch + 2 Snatch Balance + 4 OHS
B. 3 x 12 Dball Squat; hold last rep :15
C. 4RFT:
8 Wall Ball
11 Burpee BJO
8 SG DL
11 C AB

Tuesday

A. IWT
3 Rounds
5DL @ ~ 82-85%
1:30 AB 90%
Rest 2:00
-rest 5:00-
3 Rounds
8 Power Snatch
1:30 AB 90%
Rest 2:00
B. 3 Rounds
– 3.3. Hand-over-hand rope pull up (r = :12) (R = :60) [switch hands during cluster] – 5.5 Dips (r = :12). (R:60)
C. Cooldown
– rope climbs as time permits

Wednesday

A. 3 Rounds
– 15 Scap Pullups (R:20)
– :25 Hollow hang (R:30)
– 25 Arch/hollow swings (R:30)
B. FT (time limit: 12:00)
– 300 Walking lunges
-Rest 5:00-
C. AMRAP 7:00
– 14x Medball Bearhug Air Squat
– 8x Medball Ab Mat Situps

Thursday

A. 4 Rounds
– 2 Push press + 4 Push jerk (R: 45)
– 8 BB bent over Row (R:45) Yates Row
– 5 BB RDL @42X1 (R:45)

B. Teams of 3, (2:1 work/rest), for time:
S1: Row, max meters
S2: accum. 200 wall ball
S3: rest

C. Locomotion/breathing cool down

Friday

A. 3 rounds:
– Back Squat x 3, IMMEDIATELY into:
– Box Jump (step down) x 9
– Rest 2:30-3:00

B. 5 Rounds, for quality
– 50′ Dbl KB FR Carry (heavy-ish)
– :30 Ring Row Hold
– :30 Passive Hang
– 50′ Farmer Carry (same KBs)

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