Friday 07.05.19 – eight.six.four strength and conditioning

What joy for the nation whose God is the Lord, whose people he has chosen as his inheritance.
-Psalm 33:12

America is too great for small dreams.
-Ronald Reagan

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Today’s schedule: START at 5:15a.m./4:15P.M./5:15P.M./6:15P.M.

864 Strength + Conditioning – The Grind: “HOTSHOTS 19”

  • 6 Rounds For Time
  • 30 Air Squats
  • 19 Power Cleans (135/95)
  • 7 Strict Pull-Ups
  • 400 meter Run

Scaling: This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Learning to scale your workouts is a skill. It requires understanding both the purpose of the workout as a whole and the purpose of the movements within the workout.
Checking your ego at the door means you need to dial into your body. What you previously did on a particular movement or WOD really doesn’t matter. What is your body telling you today? Did you get enough sleep, have you taken in enough water, or have you just rolled in from a stressful day of work, twelve cups of coffee, and dealing with stressful issues at home? Arrive to the gym early and have time to check in with yourself, rather than sliding in halfway through the warm-up period and trying to jump into the workout without being prepared. Listen to your body and listen to your coach.

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

RX – Form. ROM. RX is more than the amount of weight on the bar.

Skill work – Work on strict movements on the pull-up bar. Form.

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July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.

The Struggle is Real and the GRIND includes Friday!

Jay and Janice