Upper Body
“DC Sets”
Chest Press
“DC Sets”
Pullover
“DC Sets”
Shoulder Press
“DC Sets”
Seated Row
“DC Sets”
Seated Dip
“DC Sets”
Rear Delt Fly
“DC Sets”
Pec Deck
*”DC Sets”
Choose a weight that allows 8-12 reps, fresh.
Set 1: Do as many controlled reps as possible.
Rest: :30
Set 2: Same weight. As many controlled reps as possible.
Rest: :30
Set 3: Same weight. As many controlled reps as possible.
Rest: :30
Set 4: Same weight. Hold the halfway position as long as possible.
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Sleds
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle
200m Recovery Jog
80yd Backward Drag Shuttle
200m Recovery Jog
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Weightlifting
In-House Meet 9a Sunday the 15th
“Don’t judge each day by the harvest you reap but by the seeds that you plant.”
~Robert Louis Stevenson
