UPPER BODY
“DC Sets”
Chest Press
“DC Sets”
Pullover
“DC Sets”
Incline Press
“DC Sets”
Seated Row
“DC Sets”
Seated Dip
3 rounds:
12 Rear Delt Fly
12 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.
_______________________________________
SLEDS
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
40yd Sled Push Shuttle 90/45
80yd Sled Push Shuttle
40yd Sled Push Shuttle
80yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
200m Recovery Walk
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
___________________________________
WEIGHTLIFTING
At a moderate load:
Power Snatch + Hang Snatch (AK) + Drop Snatch
4(2+2+2)
At a moderate load:
Power Clean + Hang Clean (AK) + Front Squat + Jerk
4(1+1+1+2)
Pause Back Squat (:02 in bottom)
70% 3×3
2 rounds:
15 Back Extension
15 Weighted Russian Twist
“The best way out is always through.”
~Robert Frost
