DSC Workouts – Week of 3/20/17

 In Daily Workout

Dayton Strength and Conditioning workouts for the week of March 20, 2017.

Mondayimg_9031
A. Every 2 min x5 sets – 7-9 sec ALL OUT AB sprint
B. EMOM x5 – 5-10 sec false grip hang from rings
C. False grip ring pull ups @23X1; 2-3 reps x4; rest 90 sec
D1. DB Z press @21X1; 8-10 reps x3; rest 30 sec
D2. DB ext rot @3010; 8-10 reps/arm x3; rest as needed between
E. Accumulate 2 min HS hold

Tuesday
A. Deadlift warm up
8/leg unweighted single leg wall assisted good mornings
4 PVC hip hinges – slow and controlled
B. Clean grip deadlift @21X1; 8-10 reps x4; rest 2 min
C. AMRAP 10 minutes, in partners
Partner 1 –
8 pull ups
8 step down box jumps
Partner 2 –
HS hold
D. 10-15 minute “technique” practice – Coach’s Choice

Wednesday
A. EMOM x12
min 1 – 6-8 thrusters
min 2 – 4-6 kipping pull ups
min 3 – 40 sec DUs
B. EMOM x12
min 1 – 10-12 KB swings
min 2 – 8-10 HR push ups
min 3 – 40 sec DUs
C. EMOM x12
min 1 – 8/10 cal AB
min 2 – 30 sec hollow hold

min 3 – 30 sec arch hold
D. Single leg glute bridge hold – 30 sec/leg x4; rest as needed between legs

Thursday
A. Back squat @20X1; 3-5 reps x5; rest 2 min
B1. Pendlay rows @21X0; 6-8 reps x4; rest 60 sec
B2. Strict press @21X0; 6-8 reps x4; rest 60 sec
C. 3 sets @high effort
750m row
20 wall ball
50 DUs
rest 3 min between

Friday
GRIT Open/Coach’s Choice

Saturday
Throwdown with The Dudes

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