You know that potential energy stirring as the horses in the Kentucky Derby stand ready in their starting gate anticipating the opening of the gate? The absolute specimen thoroughbred horses that race these races can’t wait long behind that gate or they will implode with potential energy not even the metal gate can control.
That’s what it feels like in anticipation of the opening of DEUCE to the public July 1st. In the horse races, the gates open to start the race the moment the gate closes behind the last horse because it’s the minimum safe amount of time to withhold the anticipation of the race. DEUCE has been tending to its starting gate with procedures and administrative organizing to create a safe return to the gym. First we opened to a small number of current members then allowed members on hold to reactivate and now we’re opening to the public!
If you or someone you know is ready to train in a remarkable gym experience, we’d love to have you in Hermosa Beach, West Hollywood, or Venice Beach starting Wednesday. Just drop your name here if you’re interested.
See you at the gym!
NOTES:
Daily at Home GPP Coaching Video
6/29/20 WOD
DIGITAL GPP AT HOME TRAINING
Progressive Volume Work:
Complete 5 rounds for quality of:
:30 Hollow Hold + 15 Hollow Rocks + 10 Pistol Candlestick Rolls
8 Plyo Push Ups + 10 Push Ups + :30 Plank
5 Tuck Jumps + 10 Jump Squats + :30 Iso Squat
Capacity:
Then, complete the following for distance:
60 Min Ruck (50/35)
DEUCE ATHLETICS GPP
5-5-5-5-5
Overhead Squat
Complete 3 rounds for quality of:
5 Prone I,Y, Ws
Then, EMOM 12
5 Deadlifts (225/135)
:30 Max Burpee Box Jumps (24/20)
DEUCE BACKLOT GPP
6-6-6-6-6
Tempo Deficit Snatch Grip Deadlift
Then, complete the following for time:
21-15-9 Push Presses (115/75)
500m Row
21-15-9 Overhead Squat
DEUCE GARAGE GPP
Complete 3 rounds of the following complex for load:
12 Barbell Good Mornings
12 Back Squats
Then, every :90 for 8 rounds, complete the following for time:
3 Deadlifts (AHAP)
6 Lateral Squat Jump Over-the-Bar