January 12th, 2017

THURSDAY

Awesome job tonight, DGA! I hope you all enjoyed that active recovery day. Come in tomorrow  ready to get after it.

*REMINDERS*

• Next Tuesday, we are having the ground breaking ceremony for the new facility at 12pm.

211 Marion Street Dublin, Ga. 31021

• Don’t forget, the goals board is up and running for 2017! This year, we’d like to see your goals, but we also want to see what actions you’ll be taking in order to achieve those goals.

For example, If your goal is 10 Strict Pullups-
You can start working on accumulating 3-5 strict pull ups every time you are at the gym. You can mix in some SA work( DB Bicep Curls, DB Rows, etc..) and talk with a coach about specific movements that will help me achieve my goal.

#SetGoalPracticeGoalAchieveGoal

Fitness:

A1. Deadlift 4 x 5 w/ 1 sec pause right below knee on the way up
A2. Broad Jump 4 x 60′ no rest
A3. Sled Push 120/180 rest 2min
+
4 sets
FR KB WL 7 per leg
4-5 Strict Supinated PU “no bands” You may do inverted rows
+
Optional Sweat Session
10 min run or row @ tough pace

Competition:

A. Clean 1-1-1-1-1 x 4 sets rest 20 sec rest 2 min
+
40 DU
30 cal row
22 BJ SD 24/20
rest 1:1 x 3 @open pace
+
3 sets
10 Ring Hinge Row Pause 1-2 sec @ top
10 Z Press @ 3010
10 Yoga Pushups @ 3010 (guys use rings w/ feet elevated)