WEEK 352023

28 August – 3 September 2023


The DVSN Training Club programming is rooted in a holistic training philosophy that blends the best of two fitness worlds: traditional bodybuilding and functional fitness.

The DVSN Functional Bodybuilding approach is designed to optimize muscular size, strength, and endurance while fostering a balanced and functional physique.

 

 Monday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

For Time:

500m Row
15 Air Squats
10 Push Ups
200m Run

Strength Training:

4×8 Bench Press
4×8 Pull-Ups
4×8 Weighted Dips
4×8 Seated Dumbbell Shoulder Press
4×8 Hammer Curls
4×8 Tricep Kickbacks

Metabolic Conditioning:

For Time:

200m Run
15 Wall Balls (Males: 20lbs | Females: 14lbs)
10 Burpees

* Rest 1 minute, then repeat for a total of 4 rounds.

Cool-Down: 10 minutes of stretching.

 

 Tuesday: Lower Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

3 Rounds for Time:

12 KB Swings (Males: 20kg | Females: 12kg)
10 Walking Lunges (each leg)
8 Hand-Release Push Ups

Strength Training:

4×8 Back Squat
4×6 Romanian Deadlift
4×8 Bulgarian Split Squats (each leg)
5×10 Glute-Ham Raise

Metabolic Conditioning:

AMRAP 10min:

10 Dumbbell Thrusters (Males: 20kg | Females: 12kg)
15 Box Jumps (Males: 24in | Females: 20in)
20 Double Unders

Cool-Down: 10 minutes of stretching.

 

 Wednesday: Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Thursday: Upper Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

5 Rds for Time:

10 Box Jumps (Males: 24in | Females: 20in)
8 Ring Rows
6 Burpees

Strength Training:

4×8 Bench Press
4×6 Weighted Pull Up
4×8 Arnold Press
4×12 Ring Rows
4×8 Preacher Curls
4×12 Lateral Shoulder Raise

Metabolic Conditioning:

For Time:

3 Power Cleans (Males: 70kg | Females: 50kg)
3 Handstand Push-Ups
6 Power Cleans
6 Handstand Push-Ups

* Continue increasing by 3 reps each round

Cool-Down: 10 minutes of stretching.

 

 Friday: Lower Body Focus 

Monostructural Warm-up:

3-5 Minutes of moderate Running, Rowing, Assult Bike, etc.

Warm-up Workout:

EMOM for 6 min:

Odd minutes: 15 Air Squats
Even minutes: 10 Push Ups

Strength Training:

4×6 Front Squat
4×6 Stiff Leg Deadlift
4×6 Weighted Step Up
5×10 Hanging Leg Raises
4×10 Cable Tricep Extension

Metabolic Conditioning:

8 Rounds (20 seconds work, 10 seconds rest) alternating between:

Row for Calories
Kettlebell Swings (Males: 24kg | Females: 16kg)

* Rest 2 minutes, then…

8 Rounds (20 seconds work, 10 seconds rest) alternating between:

Assault Bike for Calories
Box Jumps (Males: 24in | Females: 20in)

Cool-Down: 10 minutes of stretching.

 

 Saturday: Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Sunday:Active Rest & Recovery 

Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 Coach’s Notes 

  • Perform each movement with proper form and technique.
  • Start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form. Gradually increase the weight as you get stronger.
  • During Metabolic Conditioning pieces, aim to maintain an intensity that elevates your heart rate and challenges your aerobic capacity. 
  • Prioritize the warm-up before each workout to increase blood flow to the muscles and reduce the risk of injury. Similarly, cool down with mobility work and stretching to aid in recovery and maintain flexibility.
  • Listen to your body and adjust the intensity or duration of exercises as needed. Rest and recovery are crucial for preventing overtraining and optimizing performance.