10-21-13

Do not forget about the gymnastics seminar coming up on Nov 16. We will only take the first 12 athletes. Get with Eric or Jayne as soon as possible to reserve your spot.

Going to be an awesome week at DGA!!!! This week is national PR week. Everytime you PR you must do a lil dance, if you do not it is 7 years bad luck. Aint nobody got time for dat….

Fitness:

A. Back Squat 4-5 x 4 @ 3011 rest 2-3 min

B1. RFESS 3-4 x 4 @ 3010 rest 30 sec, rest 1 min

B2. Pullup/ P-Pullup 2-3 x 4 @ 3112 rest 1 min

C. Kneeling Torso Row 5-7 x 4 @ 21×1 rest 30 sec, rest 1 min

Competition:

A. Hang Snatch(mid shin)+ HS (high hang)+ Snatch x 5 rest 2-3 min

B. Snatch Grip DL 3-5 x 4 @ 4010 rest 2 min

+

For time

500 m row (buy-in)

Then

3 G to OH 155/95

6 Lateral Burpee

9 C2B Pullups

x 6

Then, 500m row (cash out)

**Notes- The 500m row is only at the beginning and again after the 6 rounds. The triplet is 6 rounds.