Monday 06.10.19

The Sovereign Lord is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights.
-Habakkuk 3:19

“Nothing is so strong as gentleness, nothing so gentle as real strength.”
-Francis de Sales

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Today’s schedule: START at 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength – You will have 15 minute to find your 3RM Back Squat – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 3. Push each other today. Our priority today = Get Stronger!

864 Strength + Conditioning – The Grind: Strict Fran

21-15-9 reps for time of:
Thrusters
Strict pull-ups

Men: 95 lb.
Women: 65 lb.

BEAST MODE / Strict Heavy Fran

21-15-9 reps for time of:
Thrusters
Strict pull-ups

Men: 135 lb.
Women: 95 lb.

RX – Form. ROM. RX is more than the amount of weight on the bar.
Thrusters must reach proper depth with full extension of the bar overhead.
All Pull-ups must be strict chin OVER the bar on every rep with full extension of the arms/elbows at the bottom of each rep. Pull-ups are palms forward.

Skill work – work on one leg squats / pistols / balance

CF864 News:

June 864 Challenge – Accumulate as many burpees as possible during the month of June. Keep a running total posted daily on the whiteboard at the gym. Goal = 100 each day.

BE STRONG.
Jay and Janice