DSC Workouts – Week of 4/24/17

 In Daily Workout
Layla coaching the WSU football team on rowing.

Layla coaching the WSU football team on rowing.

Dayton Strength & Conditioning Workouts for the week of April 24, 2017.

Monday

A. Complex: below the knee pull + below knee power snatch – accumulate 10 perfect complexes (add a little weight)
B. Back squat 2 reps x 5; Rest 2-3 min
C. Tabata (20 sec on, 10 sec rest x 8)
jump squats/DB push press(4 rounds of each)
D. AB 10:00 cooldown

 

Tuesday

A. IWT (row pace = 500m pace +5 sec)
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. Extra Credit

Wednesday

A. Warmup: 3:00 bike then:
3 rounds:
5 Russian baby makers
15 sec banded hamstring stretch (each way)
10 m lateral shuffle steps
B. Deadlift @21×1 – work up to a heavy single in 15 min
C. Cooldown – for 8-10 min
30 sec easy bike
10 alternating deadbugs
10 alternating cat/cows
10 glute bridges w/2 sec pause

Thursday

A1. CGBP 6-8 reps x 5; Rest 1 min
A2. Pullups 3-5 reps x 5; Rest 1 min (scale – negatives, weighted)
B. Single arm FR KB squats – 8/side x 3; Rest 1 min
C. Rowling – 10 frames
D. Extra credit – tabata arch/hollow hold

Friday

A. 20 min HSPU skill work
B. BB back rack Split Squats @2020 6-8 reps x 3; Rest 2:00
C. 12 min AMRAP
12 KBS
9 calorie bike
6 OH plate lunges
3 burpee broad jumps

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