DSC Workouts – Week of 11/7/16

 In Daily Workout

row raiser

Reminder – Don’t forget to sign up for the Row Raiser, 11/22/16. Claim your partner on our Facebook Event page

DSC Strength & Conditioning class workouts for the week of November 7, 2016.

Monday

A. DB bench press @21X1 – work up to a tough 5 in no more than 4 sets
B. Accumulate 20 rope climbs/20 strict pull ups/20 supine ring rows
C. EMOM x5 – 5 weighted jump squats (DBs at sides)
D. 3-4 rounds, depending on time
30 sec down dog pose
rest 10 sec
12 banded face pulls
rest 10 sec
5 seated scap wall slides
rest 30 sec

Tuesday

A. 3 rounds
21 R leg Russian step ups
10 KB swings
21 L leg Russian step ups
10 KB swings
rest as needed between rounds
B. For 30-40 minutes @ a continuous pace
5 min AB
30 sec glute bridge hold
5 inchworm push ups
5-8 Slingshot air squats

Wednesday

A. EMOM x40
min 1 – 30 sec DU practice
min 2 – 5 thrusters (challenging weight)
min 3 – kipping pull up cluster 1.1.1
min 4 – 20-30 sec HS hold
min 5 – 20 sec row @moderately tough pace
B. Accumulate 20 BB TGU (10/arm, break up the reps as you want)

Thursday

A. Goblet squat – 10RM – Time to get HEAVY
B. Clean grip deadlift @31X1; 6-8 reps x4; rest 2 min
C. For 20-30 minutes @ a continuous pace
30 sec medball hug carry
20-30 sec hang from pull up bar in perfect hollow position
750m row
5 wall walks

Friday AM

A. Strict press – work up to a tough 8
B. DB upright row @20X1; work up to a tough 8/arm
C. EMOM x5 – 5 weighted jump squats (DBs at sides)
D. 3-4 rounds, depending on time
30 sec frog stretch
rest 10 sec
10/side rock back adductor stretch
rest 10 sec
10 plate OH squats
rest 30 sec

Friday PM  

GRIT – TBA

Recommended Posts