DSC Workouts – Week of 2/20/17

 In Daily Workout

gritDayton Strength and Conditioning workouts for the week of February 22, 2017.

Monday

A. Double barrel back squats – 5 reps x4; rest 2 min
B1. DB bench press @21X1; 4-6 reps x5; rest 10 sec
B2. 10-20 sec supine hang from one ring (both arms) x5; rest 60 sec
C. In partners
3 rounds
Partner 1 – 250m row
Partner 2 – double KB front rack hold
switch = 1 round

Tuesday

A. AMRAP 10 minutes @high effort
10 deadlift
20 burpee box jump/step overs
—rest 5 minutes
B. AMRAP 10 minutes @high effort
12 cal row
9 DB push press
6 T2B
—rest 5 minutes
C. AMRAP 10 minutes @high effort
50 DUs/singles
10 OHS
6 bar facing burpees

Wednesday

A. Push press – work up to a tough 5
B. Take 85% of A and do 3 sets of 5 reps, rest 90 sec between
C. EMOM x30
min 1 – 30 sec row @high effort
min 2 – 10 thrusters
min 3 – 6-8 pull ups/ring rows
min 4 – 20-30 sec HS hold
min 5 – 20-30 sec bent knee hollow hold

Thursday

A. Front squat @32X1; 3-5 reps x5; rest 2 min
***no bounce out of the bottom
B1. Weighted pull ups/negatives – 4-5 reps x4; rest 60 sec
B2. DB half kneeling OH press @21X2; 8-10 reps x4; rest 60 sec
C. KB armbar – 20-30 sec stretch x3/arm, rest as needed
D. 2-3 rounds for quality
6-8 prone banded hamstring curls
20 glute bridges
10/leg single arm/opposite leg DB RDL
10 air squats with Slingshot band around knees

Friday

Coaches’ Choice

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