Wednesday 07.10.19 – eight.six.four strength and conditioning

Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think. Glory to him in the church and in Christ Jesus through all generations forever and ever! Amen.
-Ephesians 3:20-21

“I refuse to become panicky, as I lift up my eyes to Him and accept it as coming from the throne of God for some great purpose of blessing to my own heart.”
-Alan Redpath

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Today’s schedule: START at 5:15a.m./8:00a.m.

864 Strength + Conditioning – The Grind: 4 Rounds

1 Minute Handstand Hold
15 GHD Sit-ups / or 15 AbMat Sit-ups
30 Second L-Hold/L-Sit (pull-up bars or rings)
15 Step Single-arm Overhead Lunge (L) 15 Step Single-arm Overhead Lunge (R) Load – 1x24kg./16kg. KB

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.

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.

Happy Wednesday!

Jay and Janice