DSC Workouts – Week of 4/3/17

 In Daily Workout

Dayton Strength & Conditioning Workouts for the week of April 3, 2017.Alisha Row

 

Monday
A. Hang power snatch (above knee) – 2 reps E90s x 8 (add weight every other if form perfect)
B. Back squat 6-8 reps x 4; Rest 2-3 min (inc. weight over last week)
C. AMRAP 20 min @85%
20 jump rope
15 calorie bike
10 slam balls
5 burpees

 

Tuesday
A. Rope technique: accumulate 10-15 wraps/pinches 6-12 in off floor
B. IWT (row pace = 500m +7-10 split sec)
3 rounds:
15 KBS
2:00 row
Rest 2:00 between
–rest 5:00–
C. 3 rounds
15 goblet squats
2:00 row
Rest 2:00 between
–Rest 5:00–
D. Accumulate 2:00/side plank

Wednesday
A. 3-4 rounds (not for time, warmup)
10-12 banded pull-throughs
10 banded glute bridges
3/side long lunges w/thoracic rotation
B. Clean grip deadlift @21×1 4-6 reps x 4; Rest 2 min
C. Cooldown:
Foam roll hips 2:00/side
3 rounds:
30 sec frog stretch
10 alternating cats/cows
5 Russian baby makers

Thursday
A1. BTN Snatch grip push press 6-8 reps x 4; Rest 1 min
A2. Pullups (supinated grip) @21×1 3-5 reps x 4; Rest 1 min
scale up to weighted, scale down to bb pullup (same tempo) or neg
B EMOM x 7 – 6 double KB front rack squats
C. EMOM x 10
10 sec row sprint
D. Accumulate:
30 ab mat situps
2:00 hang from pullup bar

Friday
A. HS skill work
EMOM x 10-12
min 1 – 15-20 sec HS hold (either kick up, or wall walk)
min 2 – 20-30 sec bent knee hollow hold
B. Split squats @2020 8-10/leg x 3; Rest 2:00
C. AMRAP 10 min @85-90%
10 calorie row
10 pushups
–rest 5 min–
D. AMRAP 10 min @85-90%
15 calorie bike
30 sec double KB front rack carry

Recommended Posts