Lots of new faces at the gym lately; we would like to thank everyone for making each new member feel a welcomed part of the Desert Devil Family. Our goal is to create an atmosphere for our community that is safe, fun, and inspirational. If you haven’t yet, don’t forget to introduce yourselves to those new faces.
Friday’s Training Intent:
– Strength: Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks.
– Metcon: Squat cleans are intended to be heavier today. Pull-ups are not intended to be done UB so challenge yourself today. This workout is intended to be more of a “grind”
1) Front Box Squat: 9 x 3 @60%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.
2b) Pull-up Scaling + Set-up: Once scaling is set up perform sets of 2-3 reps to get warm. Rest 30s.
Squat Cleans (155, 105)
L3: (Pull-ups) (135, 95)
L2: (Band Assisted Pull-ups) (115, 75)
L1: (Ring Rows) (95, 65)
Goblet Squats (53, 35)
a)Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.
b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.
a/b is done as a superset.
Nothing is more certain than the defeat of a man who gives up.