March 30th, 2017

THURSDAY!

DGA, I’ve missed you guys! Feels like I haven’t written in so long! Okay, I know that’s a bit much, but it’s true.

The Open has officially come to a close, and I sincerely hope that each of you are proud of your performance! Just making the decision to DO The Open is a great triumph. Making it through all five tough workouts is an awesome feat! I’d like you guys to think about what’d you’d like to improve on for next year!

As we get back into the swing on a normal schedule, that’s what you guys should be doing as well! Even though we don’t have Friday night lights, open gym is a great time for you to come in and work on those goals you’ve set for yourself!

#Goals

Fitness:

A. PC 2-2-2-2 rest 2-3 min
B. DL 3 x 5 @ 4141 rest 3 min
C1. SA Arnold Press 3 x 10 per side @ 3010 no rest
C2. Barbell Row 3 x 7 @ @ 31×2 rest 60-90 sec
+
KB Sntach Practice

Competition:

A. Front Squat 10-5-1,10-5-1 rest 2-3 min (2nd set should be heavier than the first) moderately heavy-
**No misses
B. 2 PP + 2 PJ x 3 sets rest 2-3 min
C1. LL RC 1-2 x 3 sets no rest
C2. SA DB PS 6 per side x 3 sets rest 1-2 min (Open Standards)
+
20 min of work
30 sec run @ 80%
15 sec sprint @ 90-100%
15 sec walk