DSC Workouts – Week of 10/31/16

 In Daily Workout

DSC Strength and Conditioning group workouts for the week of October 31, 2016.IMG_5919.JPG

Monday

A. Single arm KB front rack squat @2020 tempo – 5 reps/arm x3; rest 60 sec (no rest between arms)
B. In partners:
Sled pull throughs – length of the gym x4; rest while partner is working (4 sets each person)
C. 2 rounds
AMRAP 4 min @high effort
10 cal AB
10 deadlifts (50%1RM)
—rest 2 min
AMRAP 4 min @high effort
15 KB swings
15 wall ball
—rest 2 min
AMRAP 4 min @high effort
10 burpees
10 pull ups
—rest 2 min

BONUS:
A1. Half kneeling adductor stretch – 10 reps/side x3; rest as needed
A2. Lizard pose – 30 sec/side x3; rest as needed
A3. Hamstring slider curl negatives – 6-8 slow reps x3; rest as needed

Tuesday

A. DB bench press @21X1; 4-5 reps x4; rest 90 sec
B1. Single arm ring rows @21X2; 4-6 reps/arm x4; rest 60 sec
B2. Bottom of push up hold – amsap x4; rest 60 sec
C. Accumulate 30 BB inverted scap retractions
D. Bottom-to-bottom tabata squats – 10 rounds

Wednesday

A1. BB seated good mornings @2020; 10-12 reps x4; rest 60 sec
A2. DB reverse lunges – 20 alternating reps x4; rest 60 sec
B. Pull up negatives – 1 challenging rep every 30 sec x10 minutes
C. 3 rounds
AMRAP 8 minutes @high effort
300m row
20 DUs/singles
10 hollow rocks (scale with bent knee hollow rocks or sit ups)
—rest 4 min

BONUS:
A1. Cable standing external rotation – 10 reps/arm x2; rest as needed
A2. Cable standing internal rotation – 10 reps/arm x2; rest as needed
A3. Single arm bottoms up KB hold – 10-15 seconds/arm x2; rest as needed

Thursday

A. EMOM x15
min 1 – 30 sec DU practice
min 2 – 20-30 sec HS hold
min 3 – 20-30 sec amrap kipping pull ups
B. AMRAP 20 minutes
50 DUs/singles
50 wall ball
50 KB swings
50 box jump overs
C. BB TGU – work up to a tough 5/arm

BONUS:
A. 15 pelvic tilts + 15 standing pelvic tilts
B. 5 rounds
30 sec bent knee hollow hold
30 sec rest
30 sec glute bridge hold
30 sec rest

Friday – AM

A. EMOM x10
min 1 – 20-30 sec L arm KB front rack carry
min 2 – 20-30 sec R arm KB front rack carry
B. Clean grip deadlift @21X1; 8-10 reps x4; rest 2 min
C. 10 sets
AMRAP 1 min – burpees to 6″ OH
rest 30 sec
AMRAP 1 min – OHS (light weight…scale down to plate squats)
rest 30 sec

Friday – PM

GRIT – TBA

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