864 STRENGTH and CONDITIONING – Gunny’s Blog

Monday 08.12.19 – 864 STRONG Ya’ll! 

 God is our refuge and strength, always ready to help in times of trouble.
-Psalm 46:1

“We usually know what we can do, but temptation shows us who we are.”
-Thomas a Kempis

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

Have a great Monday and have fun!

Strength – You will have 15 minute to find your 3RM Front 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!

Work on your front rack position and squat depth in your warm-up today. Spend some time in the deep squat stretch.

864 Strength + Conditioning – The Grind: 21-15-9-6-3

Front Squats
Strict T2B

RX – Squat Load = 135/95
A Squat above parallel is NOT a Squat! If it’s not below parallel it’s not RX.

RX is more than the amount of weight on the bar and more than the amount of reps.

Skill work – Get on the pull-up bar – Get stronger and forget about learning to kip until you have mastered the movement with strict form.

CF864 News:

Support YOUR Community.

August 864 Challenge – Deadlift as many pounds as possible during the month of August. 
Weight x Reps. Post your name and log your pounds each day. Who can total the most pounds with legit form. No sloppy reps! No bouncing. No dropping bar from the lockout / NO Rep!
Challenge – 100,000 pounds

No Frills – Just Results

Jay and Janice