DSC Workouts – Week of 11/21/16

 In Daily Workout

DSC Strength and Conditioning workouts for the week of November 21, 2016.

Monday

A1. Pull ups/negatives (supinated grip) – 6-8 reps x4; rest 60 sec
A2. DB bench press @21X1; 6-8 reps x4; rest 60 sec
B1. BB Pendlay rows @21X0; 3-5 reps x3; rest 60 sec
B2. BB skull crushers @2020; 4-6 reps x3; rest 60 sec
C. 4 rounds, for quality not time
5 serratus wall slides with foam roller
8 prone PVC passthroughs
15 banded face pulls

Tuesday

A. Barbell Single Leg Reverse Lunge (30 mins, including warm-up)
    – Work up to tough 5 each side
B.  AMRAP 12:00
50’ walking lunges (unweighted)
10 Kettlebell swings
5 Burpees
C.  EMOM x 12
Min 1: Kneeling Right Medball throws x 9
Min 2: Kneeling Left Medball throw x 9
Min 3: Overhead Medball slams x 12
Wednesday
A1. CGBP @40X1; 4-5 reps x5; rest 60 sec
A2. Supine ring rows @21X2; 4-6 tough reps x5; rest 60 sec
B1. Three-point DB rows @20X0; 6-8 reps/arm x3; rest 60 sec
B2. DB half kneeling OH press @20X0; 8-10 reps/arm x3; rest 60 sec
C. EMOM x12
min 1 – 20 sec amrap HR push ups
min 2 – 20 sec amrap strict pull ups
Thursday
Closed
Friday
A. Front Squat (20’ including warm-up/coaching points of performance)
3 x 4-6 @ 30X1 Rest 150 seconds
B.  Barbell Single Leg RDL @ 20X1
EMOM x 12
6 x Right
6 x Left
C.  For time, In Teams of 2, with 1 work; 1 rest:
100 jump squats
80 ring rows
100 air squats
60 push ups
100 walking lunges
40 KBS 53/35
100 flute bridge press
 20 KB DL 53/35
 100 Ab-mat Sit ups

 

Recommended Posts