November 23 2015

I have to be honest and tell you all that this is definitely my favorite week of the entire year. We all have so much to be thankful for in our lives. I recently started a practice where I write down three things that I am grateful for every morning. I would love to hear from all of you about the things that you are grateful for. It is going to be an awesome week at DGA. We will be doing suicides during the warmup this week so get there early and bring your “A” game.

Just a reminder… We will be closed on Thursday for Thanksgiving. See you tomorrow DGA

Fitness:

A. Back Squat 7-7-7-6-6 @ 31×1 rest as needed no more than 3 min (5 sets)
+
5 sets
12 Wallball Shots Ladies 10′ and Guys 12′
30 sec DU practice or 150m row
+
4 sets
Shuttle run (Outside Only)
16 Russian KBS
rest 30 sec
+
600m row cool down(approx 18-20 strokes per min)

**We may have to do the shuttle runs inside. If so, please move sleds.

Competition:

A. Snatch 40%x3,50%x3,60%x3, 75%x3,80%x2, 85%x2, 78%x2, 83%x2, 88%x2, Work up with NO MISSES
B. Back Squat 3RM
C. -10% for 3
D. -25% AMRAP of B with NO MISSES
+
Females
4 sets @ 90%
10 calorie row
10 DB Thruster
10 Russian KBS
rest 2 min
+
Males
4 sets
300m row (same times all 4 sets)
10 T2b
30 UB DU
rest 90 sec
** All sets should take exaclty the same time to complete