Thursday 09.12.19 – 864 STRONG Ya’ll!
The Lord Our Protector / I lift my eyes toward the mountains. Where will my help come from? My help comes from the Lord, the Maker of heaven and earth.
-Psalm 121:1-2
-F.F. Bruce
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Today’s schedule: START at 5:15A.M./8:00A.M./4:15P.M./5:15P.M./6:15P.M.
Make it a great day and have fun! Support the 864 crew that you train with each day. #864community. Support your community. Support your country.
Strength – You will have 15 minute to find your 5RM Deadlift – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy 5 rep set. Push each other today. Our priority today = Get Stronger!
864 Strength + Conditioning – The Grind: 10 RFT
5 Box Jumps
7 DUs
9 Deadlifts
RX – Box = 24/20. DL Load = 135/95 (no bouncing reps. no dropping bar from the lockout) good form!
RX – Form. ROM /Scale as needed based on your strength/fitness level. RX is more than the amount of weight on the bar and more than the amount of reps.
Skill work – Spend some time today doing goat work. Try to go for 5 minutes before your workout.
CF864 News:
Support YOUR Community.
September 864 Challenge – who can accumulate the most legit strict T2B (toes-to-bar) or K2E (knees to elbows) – select one and get signed up on the board. Crappy reps that are less than full ROM (range of motion) do not count (but of course they never count at 864!)
No Frills – Just Results
BE STRONG.
Jay and Janice