January 2nd, 2016

FIRST JANUARY WORKOUT

DGA Fam! I hope you all had the opportunity to enjoy some time off with family through these past few Holiday months. However, it is now January, and it’s time for us to buckle down and get to work!

I will be starting our Goals Board over when I come in tomorrow, so be thinking about new goals that you’d like to put up for 2017! They do not have to be new, if you did not accomplish your goal from 2016, let’s keep working at it! But if you were able to complete what you set out to do last year, come in tomorrow with a fresh mind and new things you’d like to accomplish!

#2017HereWeCome

Fitness:

A1. Back Squat 4 sets x 8 reps @ 30×1 no rest “Build”
A2. FLR (Rings) 30-45 sec
A3. Banded Glute work 4-5 per side
+
5 sets not for time
7 Power Clean #125/85
5 Hang Squat Clean
3 Thruster
+
Hips Pails and Rails x 2-3 rotations

Competition:

A. Snatch 1-1-1-1-1 x 4 sets rest 20 rest 2 min
**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
+
5 sets
3 Heavy Cleans (@ 78% of 1RM)
8 BF Burpee
3 Heavy Cleans
rest 2 min
**reference 12/12/16
+
3 sets
8-10 Ring Hinge Row
10 Z press @ 3010
rest as needed