DSC Workouts – Week of 11/14/16

 In Daily Workout

DSC Strength and Conditioning Workouts for November 14, 2016. 15085571_10100303560231276_3307907338673108664_n

Monday

A. Back squat @20X1; 6-8 reps x4; rest 90 sec
B. Double KB suitcase deadlifts – 10 reps x3; rest 60 sec
C. 5 rounds for time
250m row
10 wall ball
50 DUs/singles

Tuesday

A1. Pull ups/negatives – 6-8 reps x4; rest 60 sec
A2. Bench dips/bar dips – 8-10 reps x4; rest 60 sec
B1. BB Pendlay rows @21X0; 4-6 reps x3; rest 60 sec
B2. BB skull crushers @2020; 6-8 reps x3; rest 60 sec
C. 3 rounds, for quality not time
10/arm bottoms up KB press
12 banded face pulls

Wednesday

A. BB back rack split squats @3121; 6-8 reps/leg x3; rest 60 sec between legs
B. AMRAP 15 minutes
10 cal AB
10 pull ups/ring rows
10 deadlifts (135/95#)
C. EMOM x15
min 1 – 10 R side medball rotational tosses
min 2 – 10 L side medball rotational tosses
min 3 – 20-30 sec (bent knee if needed) hollow hold

Thursday

A1. CGBP @40X1; 4-5 reps x4; rest 60 sec
A2. Supine ring rows @21X2; 4-6 tough reps x4; rest 60 sec
B1. DB 2-arm bent over rows @20X0; 10-12 reps x3; rest 60 sec
B2. DB half kneeling OH press @21X2; 6-8 reps/arm x3; rest 60 sec
C. EMOM x10
min 1 – 5 strict HSPU (adjust height as needed)
min 2 – 2 rope climbs

Friday – AM

A. Medball/dball hug squats – 5 reps x5; rest 60 sec
B. Clean grip deadlift – 3 reps (touch n go) every min x10
C. 3 rounds for time
1K row
15 thrusters (95/65)
10 alt DB snatch (55/35)

Friday – PM

GRIT – TBA

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