May 31st, 2017


May 31st, 2017


Welcome to our mid week pick me up, Dga! How is everyone feeling after Murph?! If you’re like me, you’re VERY sore! Make sure when you come in you role out and stretch really well! You’ll find even more places that hurt! Haha

Tomorrow is set to be another great day of exercising! Can’t wait to see you all then!



A1. Deadlift 4 x 5 build to a heavy 5 for the day(Take 80-85% of last weeks 5RM and use for all 4 sets)
A2. Seated Double KB OH Press 4 x 7 @ 31×3 (accmulate 30 sec hold on last rep of each set)
**Hips should be higher in the starting/bottom postion of the Deadlift vs. where your hips would be
in the start of the PC and Clean. Remember nautral spine and head…
5 sets
12 Cals (AB Hard)
20-30 sec chin over the bar hold
7 KB/DB Snatch Per side
rest 90-120 sec


10 min AMRAP
10 Alt’ing pistols
20 Alt’ing DB snatch (10 per side) 55/35
30 DU

rest as needed

10 min AMRAP
30 cal row
20 SA OH Squats (10 per arm) same weight
10 T2b