April 26 2016

DGA!! We will be having a social at Company Supply on May 7 from 4-6p. We look forward to seeing everyone there.

Fitness:

A1. FR Step Up 4 x 7 per side control eccentric (do not alternate legs) rest 60 sec (use heaviest weight from last week)
A2. DB Press from Half Kneeling 4 x 8 per @ 3010 (Palms facing) no rest (use heaviest weight from last week)
+
5 sets
4-5 (F), 6-8(M) Supinated PU
14 Double KB Front Squats
Walk 100′ with KB in Front Rack
+
5 sleds “Fast” no more than 18 sec of work (HAP)

Competition:

A. 3-5 Strict PU + AMRAP C2b Pull x 4 sets rest 3 min (goal is to match last week or improve)
B. 45-60 sec HS Hold x 5 sets rest 60-90 sec
C. FR RFESS 4 x 8 per side rest 90 sec b/n each set (use heaviest weight from last week)
+
5 sets
1 suicide (parking lot)
12 Thrusters 75/45
rest 90 sec (match last weeks effort)
**This is supposed to hurt**
+
3 sets
40 Hollow Rocks
40 Arch Rocks
40 Kip Swings with abmat b/n legs
rest as needed