DSC Workouts – Week of 3/13/17

 In Daily Workout

Dayton Strength & Conditioning workouts for the week of March 13, 2017.

Monday

A. EMOM x12
min 1 – 3-5 HSPU (scale down to feet on a box)
min 2 – 4-6 kipping pull ups (scale down to ring rows)
min 3 – 40 sec DUs
B. EMOM x12
min 1 – 6-8 deadlifts
min 2 – 8-10 HR push ups
min 3 – 40 sec step down box jumps
C. EMOM x12
min 1 – 100m row
min 2 – 30 sec R side plank
min 3 – 30 sec L side plank
D. Single leg glute bridge hold – 30 sec/leg x3; rest as needed between legs

Tuesday

A. Back squat @20X1; 4-6 reps x5; rest 2 min
B1. Pendlay rows @21X0; 6-8 reps x3; rest 60 sec
B2. Strict press @21X0; 6-8 reps x3; rest 60 sec
C. 4 sets @high effort
15 cal AB
15 KB swings
15 DB thrusters
rest 2 min between

Wednesday

A. Every 2 min x5 sets – 7-9 sec ALL OUT AB sprint
B. Ring pull ups @21X1; 4-6 reps x4; rest 90 sec
***scale with negatives
C1. Banded straight arm pulldowns @2121; 10-15 reps x3; rest 30 sec
C2. Banded tricep pressdowns @2121; 10-15 reps x3; rest 30 sec
D. DB ext rot @3010; 8-10 reps/arm x3; rest as needed between
E. Accumulate 3 min FLR

Thursday

A. Clean grip deadlift @31X1; 3-5 reps x5; rest 2 min
B. In partners, AMRAP 10 minutes
Partner 1 –
10 wall ball
10 KB swings
Partner 2 –
hang from pull up bar
C. 10-15 minute “technique” practice – Coach’s Choice

Friday

Coaches’ Choice/GRIT Open

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