November 2 2015

This is a deload week for fitness. We will be reducing the volume a little and focusing more on recovery. I do have some “fun” activities planned for the week… Its going to be a great week at DGA!!!!

Fitness:

A1. Gobet Squat 5×5 no rest
A2. Sled push
+
350m row
rest 2 min x 5
+
3 sets
15 Face Pulls
Bear Crawl 150′

Competition:

A. Snatch 40%x3,50%x3,60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2 sets of 1
B. Back Squat 5RM
C. -5% of B for 5
D. -10% of B for 5
+
Females
3 sets
6 Bounding Box Jumps
12-14 UB Strict Pullups (yes, may use a band)
+
Males
3 rounds
25 Wallballs
35 UB DU (everytime you break= 1 sled)