proving grounds dga.

Comment of the night…by yours truly: “I can’t believe my stupid workouts actually got somebody to the Games…”
I want to congratulate EVERYONE that competed this weekend. Just getting to Regionals proves that you are a bad ass muthafuka. Also, unless you live under a rock you knew DP is Games bound—which means I probably will be as well. That being said—and with so much going on the past couple of days—I havent written SHIT for workouts.
Your job, if you decide to take it, is  just go back and pick a workout from the past 2 weeks—and do it. Make it one that you sucked at. Also, I have no extra work for those on comp programming. Do the same thing for it.
We’ll be back on track tomorrow when I get back to ATL.
Im tired as hell. Im out…

http://pgpaleo.com

enjoy.
#BlackList.

OK, quick recap from the SE Regionals.
We’ve been dealing with an injury to Amy’s shoulder for about 3 months—but, she grinded through all 3 workouts. She was 22nd after Jackie, then hit a 145# OHS, and 10 burpee muscle ups with a nice rip on the palm of her hand. Rogue Fitness gave her a souvenir (the bloody wooden ring). We cant wait to get her healthy so she can show these other invidual women whats up!!!
Dan hit a PR on Jackie, and ended up 5th. Then hit 285# OHS and the burpee/MU workout in 6:16. He’s sitting in 3rd as of the close of day 1.
CF Pure is hanging tough. I think they are mid-pack (amoung some SERIOUS competition), and CF Spartanburg is doing good as well (they actually won the first workout).

A.
Snatch
5set x 3rep 80%

B.
Amanda
9-7-5
Snatch (135/95)
Muscle Up
*Rest 10min
Row 3 x1000m
Rest 3min between rounds

http://pgpaleo.com

enjoy.
#BlackList.

Well folks, its game time. We drove down to West Palm from ATL—which took about 643 hours…

A.
Back Squat
*Hit your 1rm for today.

B.
5rd
Thruster x10 (135/95)
Burpee x20 (over the thruster bar)
Run 400m

http://pgpaleo.com

enjoy.
#BlackList

OK, last post from the ATL for a few days. Odds are my daily posts are going to be late in the evening over the next few days (until SE Regionals is over). As usual, I have all of the weeks work written—but, I might be getting in late from coaching the events.
Whoever is competing at Regionals—good luck. I know we have the boys up North hitting it, and of course the GA and SC peeps heading to West Palm.
Also, big freaking shout outs to Kevin and Brent. They both did an Open workout over—and both smoked their last score. You boys are making PG look good!!

A.
Split Jerk
*work to tough 3; then 3set x 3rep at that weight

B.
For time:
Push Press (or Jerk) x30 (155/110)
then;
Dbl Under x200
then;
“Grace”
(Clean and Jerk x30—-135/95)

http://pgpaleo.com

enjoy.
#BlackList.

Alright, its finally a rest day. If you are feeling like a quick row, or run, or bike—go for it. Just take it easy.
May 17 Regional peeps…your asses are done. Time to get a little extra rest, get your food right, and get ready to travel.

The hotel of choice for the majority of the ATL BlackListers is the Marriott Residence Inn (about 4 miles from the venue). If anyone else is staying there–be sure and let us know. If you are going to Regionals and want to get up with any of the BlackList/PG crew, just look for “BlackList” shirts. Also, if you see someone with “Powered by PG” on their sleeve cap–they are one of us. Most gyms that use our programming get that put on their sleeve cap. So, dont be shy about stopping us and saying hello—we def want to meet everyone.

http://pgpaleo.com

enjoy.
#BlackList

OK, so I’m late posting tonight….blame Sam Meeks. She showed up at DP’s gym, got hammered on her lifts, got hammered on her HSPU, and then did a wod. All in all, we were impressed.
Its almost Regionals time!!

A.
Front Squat
5set x 4rep 70%

B.
Amrap 8min
Wall Ball x20 (20/14)
Toes to Bar x20
Rest 2min
Chest to Bar Pull up x50
Rest 2min
Amrap 8min
Pwr Snatch x10 (115/85)
Push Up x10
*If you are not planning on protecting your hands—do all of the pull ups strict…ALL of them…

http://pgpaleo.com

enjoy.
#BlackList.

I’ve got alot of stuff to do…Thursday will be here before I know it.

Armand repping this weekend…#BlackList.

A.
Sqt Clean 2set x 10rep 65%

B.
3rd
Row x500m
Sqt Clean x20 (95/65)
HSPU x15

http://pgpaleo.com

enjoy.
#BlackList.