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
6 rounds:
80yd Sled Pull Shuttle 135/90
200m Recovery Jog
2 rounds:
80yd Backward Sled Drag Shuttle 135/90
(alternate shuttles with a partner)
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Weightlifting
Snatch
Build to Opener
Clean & Jerk
Build to Opener
Front Squat
70% 2×2
80% 2×2
70% 2×2
“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.”
~Zig Ziglar
