DSC Workouts – Week of 5/1/17

 In Daily Workout

DSC Strength & Conditioning workouts for the week of May 1, 2017.

DBBC Free Meet 4/30

DBBC Free Meet 4/30

Monday

A. Power snatch + OHS – 8-10 complexes
B. Back squat heavy single in 15 min
C. EMOM x 20 min
min 1 – 30 sec jump rope
min 2 – 8-10 push-ups
min 3 – 10/8 calorie row
min 4 – 10-12 situps

Tuesday

A. IWT (row pace = 500m pace)
3 rounds: 15 KBS
60 sec row
Rest 3:30 between
–rest 5:00–
C. 3 rounds
15 goblet squats
30 sec row
Rest 4:00 between
–Rest 5:00–
D. Extra Credit

Wednesday

A. Warmup – hip flow
90/90 – half knee/lunge – caveman squat
B. Deadlift – 5 reps @75% last week heavy single x 4 sets
C1. Glute bridge w/band (partner up if needed) – 30 sec x 3; Rest 30 sec
C2. Seated banded hamstring curls 8/leg x 3; Rest 30 sec

D. Cooldown

Thursday

A1. CGBP 4-6 reps x 5; Rest 1 min
A2. Pullups 3-5 reps x 5; Rest 1 min (scale – negatives, weighted)
B. Snatch grip RDL @3030
6-8 reps x 3; Rest 2 min
C. EMOM x 15
min 1 – 8-10 KB thrusters
min 2 – 8-10 ball slams
min 3 – 10/8 calorie row
D. Extra credit

Friday

Warmup:
5/side bottoms up KB press
2/side shoulder CARs
30 sec wrist mobility
10 banded pull-aparts
x2 rounds
A. EMOM x 6
5 box-assisted HSPU/2-3 HSPU negatives
B. BB back rack Split Squats @2020 6-8 reps x 4; Rest 2:00
C. 800 m partner WB/DBall carry for time (30#+)

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