DSC Workouts – Week of 12/19/16

 In Daily Workout

Monday

A1. Pull ups/negatives (pronated grip) – 4-6 reps x4; rest 60 sec
A2. DB bench press @40X1; 4-6 reps x4; rest 60 sec
B1. BB inverted rows @31X3; 5-7 tough reps x3; rest 60 sec
B2. Tricep push ups/negatives – amrap in 20 sec x3; rest 60 sec
C. 3 rounds, for quality not time
5 seated wall slides
6-8 yoga push ups
8-10 prone PVC passthroughs
15 banded face pulls

Tuesday

A. Lateral step ups – 10 reps x5; rest 60 sec
B. AMRAP 8 minutes
5 thrusters (95/65)
8 pull ups
C. EMOM x15
min 1 – 10 strict hanging leg/hanging knee raises
min 2 – 30 sec L side plank arch ups
min 3 – 30 sec R side plank arch ups

Wednesday

A1. Push press @11X1; 3-5 reps x4; rest 60 sec
A2. Pull ups/ring rows – amrap in 20 sec x4; rest 60 sec
B1. DB tall kneeling OH press @21X1; 8-10 reps x3; rest 60 sec
B2. DB one arm rows @21X2; 8-10 reps/arm x3; rest 60 sec
C. EMOM x10 – 5 scap push ups + 5 scap pull ups

Thursday

A. Single arm KB front rack squats – 8 reps/arm x4; rest 60 sec
B. EMOM x8 – 5 heavy Russian KB swings
C. AMRAP 20 minutes
10 deadlifts (155/105#)
10 box jump overs
10 HSPU

Friday

A. EMOM x20
min 1 – 5 pull ups
min 2 – 3-5 strict press @75-80%1RM
B. 3 rounds
15 R arm DB rows
15 L arm DB rows
3 wall walks
30 sec FLR on rings
C1. 12 banded face pulls x2; rest as needed
C2. 10/arm bottoms up KB press x2; rest as needed

 

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