1-20-14

I hope that everyone had a great weekend!!!! Going to be another great week at DGA!!!! The workouts are getting tougher and they will continue to do so for the next 30 days. Stay hydrated and eat as clean as possible. If you need help with food prep, specific movements, or anything that has to do with fitness please let myself(Eric) or one of our other coaches know. I also just wanted to say that I am thankful that all of you trust me with your fitness. I am so thankful for my life and the abilities that God has blessed me with. See you tomorrow DGA.

Fitness:

A. DB BP 5-7 x 4 @ 31×1 rest 1-2 min
B1. Pendlay Row 5-7 x 3 @ 21×1 rest 30 sec
B2. Pullup/P-Pullup 4-5 x 3 @ 31×2 rest 30-45 sec
+
1 sled/prowler #50/30
then
3 rounds @ 100%
6 KBS
6 Burpee
rest 3 min x 3

Competition:

A.Back Squat 2-2-1-1 @ 31×1 rest 2-3 min
B.Shoulder Press 2-2-1-1-1 rest 2 min
+
9 min AMRAP
20 Squat Clean #155
30 C2B Pullups
+
5 min Row Cool Down