7-21-14

DGA!!!!

It’s always good to get away. When we are away I really like to take time to reflect on how far we have all come. Personally, I have experienced a lot of changes in the last few months. Through these changes have come a lot of personal and spiritual growth. Life is so precious and amazing and not to mention its really too short. During my reflection I am consumed of thoughts of getting better so that I can continue to ask better questions and bring more value to those around me. To everyone that is or has been a part of my life thank you for helping me get to where I am. I will continue to fight to bring the very best fitness service to Dublin that is within my physical and mental capacity. To all of the athletes at DGA thank you for trusting me with your fitness. To my amazing wife thank you for all that you do. Brady and I are so grateful to be a part of your life. Onward!

Fitness:

A. Back Squat 10-12 x 4 @ 31×1 rest 2-3 min
B. RFESS 10-12 x 3 @ 3010 rest 20 sec; rest 45 sec
+
EMOM for 12 min
Even- 7 Front Squats 135/95
Odd- 8 Burpee
+
10 TGU per side (HAP)

Competition:

A. Back Squat 8-10 x 4 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 4 rest 2-3 min
+
3 rounds for time
500m row
15 Thrusters 135/95