ESDBSNATCH-1024×682
ESDBSNATCH-1024×682
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ESPU1-e1373672936646-1024×997
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DMSDBSNATCHC-1024×682
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Slide 5
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Jack
Jack

Dinami Workout of the Day: Tuesday February 28, 2017

SKILL:

Hang Snatch High Pull 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

STRENGTH:

3 Hang Power Snatches, pick load

*Every 1 min for 8 mins.

CONDITIONING:

For time:
50 Pull-ups

*Every Break 30 DU (75 singles).

2 rounds for time of:
Row, 750 m
15 Deadlifts, 275/185 lbs

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Dinami Workout of the Day: Monday February 27, 2017

STRENGTH:

Back Squat 4-4-4-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning:

Each for time:
Sprint: 4x 200 m

*Rest 1 min between efforts.

Complete as many rounds as possible in 10 mins of:
10 Wall Balls
5 Burpees
Rest 30 secs

Hollow Rock 3x Max Hold

*Rest as needed between efforts.

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Dinami Workout of the Day: Saturday February 25, 2017

Each for time:
Shuttle Run: 3x 400 yd

*Rest 3 mins between efforts.

Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
14 Box Jumps
18 Single Leg Squats
Thruster, 45/33 lbs, 30 secs

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Dinami Workout of the Day: Friday February 24, 2017

STRENGTH:

Sumo Stance Rack Pull (Deadlift) 4-4-4-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

CONDITIONING:

7 rounds for time of:
Row, 30 secs
7 Burpees
Rest 30 secs

*Sprint

Complete as many rounds as possible in 9 mins of:
7 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 24/16 kg
13 Russian Kettlebell Swings, 24/16 kg

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Dinami Workout of the Day: Thursday February 23, 2017

SKILL:

Jerk Dip Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

*2 sec pause.

STRENGTH:

3 Push Jerks, pick load

*Every 1 min for 8 mins.

CONDITIONING:

Complete as many rounds as possible in 15 mins of:
35 Double Unders
15 Toes-to-bars
7 Box Jumps, 30/24 in

*Scaled: 100 singles for DU.

Handstand Hold 3x Max Hold

Rest as needed between efforts.

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