January 24th, 2017

Tuesday

Dga fam, I hope you all had a great Monday! I can’t wait to get back to coaching such an awesome group! I had the chance to see some of you at the 4:30 class, you guys did great with those wall walks! Being upside-down isn’t an easy thing for a lot of new people, but you all handled it a boss!

Don’t forget, we have new members coming into the gym daily! Angie & Jakita have joined our awesome team. If you guys see them around, make sure you say hello and welcome them to the Fam!

#GrowingTogether

Fitness:

A1. Shoulder Press “Strict” 4 x 7 @ 31×1 rest 1 min
A2. Strict Pullup 4 sets x 4-5 reps or 3 position hold 10-12 sec at each position rest as needed x 4-5 reps
+
5 sets
15 KBS
11 Burpees
rest 1:30
+
Ido Portal Squat Routine

Competition:

A. BS 4 x 6 “no tempo” rest 2-3 min Build- Last 2 sets should be heaveist weight from last week
B1. Thruster 4 x 7 no rest build (tough weight)
B2. C2b PU + 1-2 reps per set (use last weeks numbers) rest 2 min
**last week of hypertrophy. we will be switiching to more maintenance until after the open
+
3 sets
21 Cal AB (AFAP)
15 PC
9 BF Burpee
rest 1/2:1
+
Shoulder Pails and Rails x 2-3 sets per side
During Pails keep core tight and brace
During Rails you can relax the core but focus on breathing @ 4181
4 inhale through nose
1 hold
8 exhale
1 hold