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
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2(1+1)
Tempo Front Squat (:04 ecc)
75% 3×3
“To know that we know what we know, and to know that we do not know what we do not know, that is true knowledge.”
~Nicolaus Copernicus
