January 9th, 2017

Monday Funday!

Welcome to another great week DGA Fam! If you missed the Live Stream video we did this afternoon, please go to the DGA Facebook page and give it a watch. We covered a lot of important and cool things in there, so you’ll want to have that information.

A high lever overview of the points we discussed were:

• My (Ashley) absence from the gym the last 2 weeks of January
• New system, MadLab Group, going into effect on January 16th
• The new facility has been approved!

Like I mentioned, these are just the points that were talked about during our live feed. For more in-depth details, please watch the video on Facebook. If you have any questions, concerns, or comments about this information, please feel free to talk to any of the coaches. We’re here to make you all comfortable with the transitions we’ll be making in the coming months!

We are entering a very exciting time here in 2017, and we cannot wait to take this joinery with all of you, DGA Fam!

#2017WillBeGreat

Fitness:

A1. Back Squat 4 sets x 8 reps @ 30×1 no rest Build-Last 2 sets should be
heaviest weight from last week
A2. FLR (Rings) 30-45 sec
A3. Banded Glute work 4-5 per side
+
5 sets not for time
9 Power Clean #125/85
7 Hang Squat Clean
5 Thruster
+
Hips Pails and Rails x 2-3 rotations

Competition:

A. Snatch 1-1-1-1-1 x 4 sets rest 20 rest 2 min “HTLW”
**This is cluster training. rest 20 sec in b/n each snatch. after you complete 5 reps
you are finished with the first set. Rest 2 min b/n each SET
+
5 sets
3 Heavy Cleans (@ 80-82% of 1RM) “HTLW”
10 BF Burpee
3 Heavy Cleans
rest 2 min
**reference 1/2/16
+
3 sets
8-10 Ring Hinge Row
10 Z press @ 3010
rest as needed