January 23rd, 2017

MONDAY!

It’s the start to another great week, Dga Fam! I hope everyone made it through the storm okay last night. Can you guys believe we’re already more than half way through January?! Craziness. This also means that The Open is coming up soon! If you haven’t registered yet,  or you still have questions about the event, please ask!! Grab someone in the gym that has participated or a coach. We don’t want you to miss out on a fun learning and growing opportunity from a lack of knowledge!

Fitness:

A1. Back Squat 4 sets x 7 reps @ 30×1 no rest Build
heaviest weight from last week
A2. Wall Walk x 2-3 x 4 sets pause 2 sec at the top rest 2 min
**Sub for WW is 75′ Rev Bear Crawl
+
4 sets
16 WB
1 Sled push
5-7 Inverted Rows
rest as needed
+
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
+
12 min AMRAP @ Open Pace
30 PS 75/55
30 PS135/95
30 PS 165/115
*This is an old open workout from 2012
+
3 sets
8-10 Ring Hinge Row
10 Z press @ 3010
rest as needed