DCG WINTER 2016

Name: PVC PVC

BENCH MAX SQUAT MAX CLEAN MAX INCLINE MAX
MONDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 WEDNESDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 FRIDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 Warm up Day#1 Reps Set 1 Set 2 Set 3
BB HIGH PULL 3x5 DB SNATCH 3x5 HANG CLEAN 3x5 Speed ladder
BENCH PRESS 3x8 BACK SQUAT 3x8 PUSH PRESS 3x5 Hurdles
back extension8 X deadbug 8 X reverse hyper 8 X lead leg 1 hole 2x
Jan. 4

8 X 8 X 8 X lead leg 2 hole 2x

CHIN UPS 3x5+ G MORNING 3x8 INVERT ROW 3x5+ lateral scissors 2x
DB INCLINE 3x5 DEADLIFT 3x5 CLOSE BENCH 3x5+ ankle band
mb twist 2x20 X X scissors 20 X plank circuit 2x60 sec X X lateral 4x
PENDLAY ROW 3x8 20 X WALK LUNGE 3x8 ea monster fwd 2x
DB SIDE LAT 2x10 SB JACKNIFE 3x10 BB RDL 3x8 monster back 2x
MB CIRCUIT 30-50 GLUTE-HAM 3x8 MB CIRCUIT 30-50 5 Hindu/Inch
warm up set 5 on first 2 lifts ROPE CIRCUIT #1
MONDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 WEDNESDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 FRIDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 Warm up Day#2 Reps Set 1 Set 2 Set 3
BB HIGH PULL 3x5 DB SNATCH 3x5 HANG CLEAN 3x5 Speed ladder
BENCH PRESS 3x8 BACK SQUAT 3x8 PUSH PRESS 3x5 Hurdles
back extension8 X deadbug 8 X reverse hyper 8 X lead leg 1 hole 2x
Jan. 11

8 X 8 X 8 X lead leg 2 hole 2x

CHIN UPS 3x5+ G MORNING 3x8 INVERT ROW 3x5+ lateral scissors 2x
DB INCLINE 3x5 DEADLIFT 3x5 CLOSE BENCH 3x5+ ankle band
mb twist 2x20 X X scissors 20 X plank circuit 2x60 sec X X lateral 4x
PENDLAY ROW 3x8 20 X WALK LUNGE 3x8 ea monster fwd 2x
DB SIDE LAT 2x10 SB JACKNIFE 3x10 BB RDL 3x8 monster back 2x
MB CIRCUIT 30-50 GLUTE-HAM 3x8 MB CIRCUIT 30-50 5 Hindu/Inch
warm up set 5 on first 2 lifts ROPE CIRCUIT #1
MONDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 WEDNESDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 FRIDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 Warmup DAY #3 Reps Set 1 Set 2 Set 3
BB HIGH PULL 3x5 DB SNATCH 3x5 HANG CLEAN 3x5 Speed ladder
BENCH PRESS 3x8 BACK SQUAT 3x8 WALK LUNGE 3x8 ea Hurdles
back extension8 X deadbug 8 X reverse hyper 8 X lead leg 1 hole 2x
Jan. 18

8 X 8 X 8 X lead leg 2 hole 2x

CHIN UPS 3x5+ G MORNING 3x8 INVERT ROW 3x5+ lateral scissors 2x
DB INCLINE 3x5 DEADLIFT 3x5 CLOSE BENCH 3x5+ ankle band
mb twist 2x20 X X scissors 20 X plank circuit 2x60 sec X X lateral 4x
PENDLAY ROW 3x8 20 X SA DB ROW 3x8 monster fwd 2x
DB SIDE LAT 2x10 SB JACKNIFE 3x10 BB RDL 3x8 monster back 2x
MB CIRCUIT 30-50 GLUTE-HAM 3x8 MB CIRCUIT 30-50 5 Hindu/Inch
warm up set 5 on first 2 lifts ROPE CIRCUIT #1
MONDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 WEDNESDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 FRIDAY Reps Set 1 Set 2 Set 3 Set 4 Set 5 Reps Set 1 Set 2 Set 3
BB HIGH PULL 3x5 DB SNATCH 3x5 HANG CLEAN 3x5
BENCH PRESS 3x8 BACK SQUAT 3x8 PUSH PRESS 3x5
back extension8 X deadbug 8 X reverse hyper 8 X
Jan. 25

8 X 8 X 8 X
CHIN UPS 3x5+ G MORNING 3x8 INVERT ROW 3x5+
DB INCLINE 3x5 DEADLIFT 3x5 CLOSE BENCH 3x5+
mb twist 2x20 X X scissors 20 X plank circuit 2x60 sec X X
PENDLAY ROW 3x8 20 X WALK LUNGE 3x8 ea
DB SIDE LAT 2x10 SB JACKNIFE 3x10 BB RDL 3x8
MB CIRCUIT 30-50 GLUTE-HAM 3x8 MB CIRCUIT 30-50
warm up set 5 on first 2 lifts ROPE CIRCUIT #1
Set 4 Set 5

Set 4 Set 5

Set 4 Set 5

Set 4 Set 5