1-17-14

It has been a great week of training at DGA!!!! Both groups are being primed and prepared for the OPEN. If you have any questions regarding the OPEN please be sure to ask myself or someone who as been through the process before. Get some rest, tomorrow will be fun.

Fitness:

A.RDL 5-7 x 4 @ 31×1 rest 2 min
B1. DB Shoulder Press 8-10 x 3 @ 31×1 rest 30 sec
B2. DB Row 8-10 x 3 @ 31×2 rest 30 sec
+
500m row(no rest)
4 rounds
7 Thruster #115/75
5 Burpee Box Jumps
then,
500m row

Competition:

A. Front Squat 2-2-2 @ 30×1 rest 2-3 min
B. OHS 14-16-18 rest 1 min (increase weight per set)
+
Thruster 100/95
C2B Pullup
15-10-5
rest 6 min x 3
+
AD/row cool down 10 min