DSC Workouts – Week of 5/22/17

 In Daily Workout

Dayton Strength & Conditioning group fitness workouts for the week of May 22, 2017.

Holiday schedule – Next Monday (Memorial Day) we will be open 9 am – 12 pm, with the Hero Workout “Murph” taking place at 10 am. Open gym will run from 9-12.

Monday
A1. Pushups – 6-8 reps x 5; Rest 60 sec
A2. Pullups – 3-5 reps x 5; Rest 60 sec
B1. Goblet Russian step ups 6-8/leg x 3; Rest 60 sec
B2. Single leg wall reaches 6-8/side x 3; Rest 60 sec
C. EMOM x 10
8 sec AB 100% Record peak wattage
D. Easy cycle 6-8 min + foam roll cooldown
E. Core extra credit:
Accumulate 20 bird dogs (slow, controlled)
+ 20 dead bugs (slow, controlled)

Tuesday
A. Power clean from power position – 1 rep E45s x 15 (if good movement, add weight)
B. Front squat @33×1 – 4-6 reps x 4; Rest 2 min
C1. Chin over bar hold (supinated grip) 10-15 sec x 4; Rest 60 sec
C2. Scap pushups 10 reps x 4; Rest 60 sec
C3. Banded face pulls @2121 10 reps x 4; Rest 60 sec

Beginner:

A1. Pushup Negatives 8 reps x 5; Rest 60 sec
A2. Pullup Negatives 4 reps x 5; Rest 60 sec
B1. Goblet Russian step ups 8/leg x 3; Rest 60 sec
B2. Single leg wall reaches 8/side x 3; Rest 60 sec
C. EMOM x 12 (Partner)
Min 1: Partner 1:8 sec AB 100%
Partner 2: 8 ring rows
+
Accumulate 20 bird dogs (slow, controlled) + 20 dead bugs (slow, controlled)

Wednesday
A. 5 min dynamic warmup
B. 10 minDU Skill work:
2 min singles
2 min double hip tap
6 min single, single, double
C. EMOM x 15
min 1 – 8-10 BB push press
min 2 – 30 sec row @80%
D. Cooldown
3 min breathing @4181
2 rounds: 10 alt cat/cow, 20 sec prayer stretch

Thursday
A1. Strict press @20×2 4-6 reps x 5; Rest 60 sec
A2. Inverted BB row @30×1 4-6 reps x 5; Rest 60 sec
B1. Walking lunges (no weight) 30 alt steps x 3; Rest 60 sec
B2. DB RDL @40×1; 8-10 reps x 3; Rest 60 sec
C. AMRAP 10 minutes @85-90%
14 wall ball
10 alt DB snatch
6 pull ups/ring rows
D. Core extra credit:
3-4 rounds:
10 alt plank shoulder touches
10 v-ups

Beginner:

A1. KB Deadlift 8 reps x 4; Rest 45 sec
A2. Walking Lunges 10 steps x 4; Rest 60 sec
B1. Banded Glute Bridge Hold 30-40sec; Rest 45 sec
B2. Hang from the bar 20-30sec; Rest 60 sec
C. EMOM x 16 – partners/Teams
Min 1: 30 sec Sled Pull Min 2:
30 sec Double Front Rack KB Carry
Min 3: 30 sec Plank
Min 4: 30 sec burpees
D. Cool Down: Foam Roll

Friday (PM GRIT)
A. Locomotion – 3 rounds
duck walk down/back
horse walk down/back
lizard walk down/back
B. Running warmup
C. 25 min AMRAP @85% effort
400 m run (1 lap around building/2 laps around gym)
500 m row
1 mile bike
D. Coaches’ choice cooldown

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