July 11 2016

DGA!!!
I hope that everyone had a great 4th of July weekend and week. I am sure that everyone is ready to get in the gym and pick up something heavy. Please make sure you are getting adequate sleep, good quality nutrition, and staying hydrated. We will have new shirts coming in later this week or first of next week.

I needed some therapy last week so I decided to get in front of the camera and share some of my thoughts. Please watch and if you have questions please ask away, but please do so in person. This was my first go at something like this and I now know that I have to find a better place to do the videos…. Hope you enjoy

Creating A Community Through Resiliency

Fitness:

A1. RFESS 4 x 12 @ 3010 rest 90 sec after each leg (HWFLW)
A2. BB Strict OH Press 4 x 8 @ 21×1 rest 60-90 sec (HWFLW)
+
EMOM for 14 min
1 min Shuttle Run Inside
2 min 2-3 Strict PU + 15-20 sec hold with chin over the bar
+
7-8 min FR Mobility

Competition:

A. Snatch 1RM- 20 min
B. Back Squat 1RM- 10-15 min
+
3 rounds for time
25 Burpee
25 KB Swing American