DSC Workouts – Week of 04/17/17

 In Daily Workout

Dayton Strength & Conditioning Workouts for the week of April 17, 2017.

Monday

A. Complex: below the knee pull + below knee power snatch – accumulate 10-12 perfect complexes
B. Back squat 3 reps x 5; Rest 2 min (inc. weight over last week)
C. EMOM x 10
min 1 – 10 alternating DB snatch
min 2 – 30 sec goblet squat 

Tuesday

A. IWT (row pace = 500m +5 split m goal: MORE meters)
3 rounds: 15 KBS
90 sec row
Rest 3:00 between
–rest 5:00–
C. 3 rounds
15 goblet squats
90 sec row
Rest 3:00 between
–Rest 5:00–
D. Homework: Accumulate 3:00 in wall sit

Wednesday

A. Hip flow 3 sets
90/90 hip switch into shinbox hip extension, into lunge, into caveman squat
B. Clean grip deadlift @21×1 2-2-2-2 (inc. each set with perfect form)
Rest 2 min
C. Active Life PCS 20170410
2-3 Rounds
1 Min Pigeon Pose
1 Min Sumo Inch Worm
1 Min Lateral Banded Step Over
30 Second Samson Stretch
1 Min Heidens

Thursday

A. Halting snatch deadlift (pause at knee, pause at hip) 3 reps x 3; Rest 2:00
B1. Snatch grip push press @20×2; 4-6 reps x 3; Rest 1 min
B2. Bent over BB row @20×2; 6-8 reps x 3; Rest 1 min (pair up, alternate bars)
C. Single arm FR KB squats – 6/side x 3; Rest 1 min
D. Every 90 s x 6
15 sec row sprint
Homework: 3×8 ring knee tucks

Friday

A. HSPU skill work – EMOM x 12
min 1 – 4-5 pike HSPU on box (scale to holds)
min 2 – 30 sec hollow hold (scale – bent knee)
B. DB split squats @2020 8-10 reps x 4; Rest 2:00
C. For time:
15-12-9
SU/DU (double reps)
KBS
burpees

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