Upper Body
“DC Sets”
Pullover
“DC Sets”
Chest Press
“DC Sets”
Seated Row
“DC Sets”
Shoulder Press
“DC Sets”
EZ-Bar Curl
“DC Sets”
Flex Triceps Extension
*”DC Sets” (Dogg Crapp)
Choose a weight that allows 8-12 reps.
Set 1: Do as many controlled reps as possible.
Rest: 15 Deep Breaths
Set 2: Same weight. As many controlled reps as possible.
Rest: 15 Deep Breaths
Set 3: Same weight. As many controlled reps as possible.
Rest: 15 Deep Breaths
Set 4: Same weight. Hold the halfway position as long as possible.
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Sleds
5 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×3
80% 3×2
Push Press (from back)
75% 4×4
RDL
4×4
Increase weight on last set from last week.
Close Grip Bench Press 3-3-3-3-3
Increase weight on last set from last week.
Dumbbell Lateral Raise 12-10-8-8
“Great ability develops and reveals itself increasingly with every new assignment.”
~Baltasar Gracian
