864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
This is my command: Love each other.
-Jesus (John 15:17)
Love comfortheth like sunshine after rain.
The Constitution’s first three words—We the People—affirm that the government of the United States exists to serve its citizens.
-Constitution of the United States
I like people who don’t need everyone to like them.
–Live Life Happy
Faith over Fear!
864 STRONG Community news and upcoming events:
Check us out on Facebook and Instagram today.
Today’s Skill Work – Work on a weakness. Where do you need to spend time today? HSPU, DUs, Strict Pull-ups, Squat Depth, etc.
Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m. The number in each group is limited so please make sure that you are signed up. Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout.
Boot Camp – February 26 & 27. See details on the board. Let Jay or Janice know if you are interested.
207 West Pitts Street
864 STRENGTH + CONDITIONING Training / The GRIND: AMRAP 12
Buy In – Starts together as a group at scheduled times posted above.
For time – In the following order:
4 Strict Pull-ups
OH Plate Carry
If you don’t own a jump rope that is sized for you then it’s a good idea to invest in one. It will help you especially if you are working on your double-unders.
Skill Work. Skill Work. Skill Work.
Movement standards covered as a group before each workout starts.
Faith. Trust. Hope. There is Power in Prayer! Pray for Peace. Pray for America.
On this day in history – February 15, 1933 – U.S. President-elect Franklin Roosevelt escaped an assassination attempt in Miami. Chicago Mayor Anton J. Cermak was killed in the attack.
Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.
Be an encouragement to someone today.
RX Movement Standards: Form. Form. Form!
Go as fast as you can without getting sloppy. Do you want to have the fastest time on the board with the sloppiest form?
RX – Full ROM.
Pull-ups = strict/dead hang/palms forward/chin OVER the bar on every rep.
Push-ups – Strict. Hand release. Legit No sag / No bridge reps.
OH Plate Load = 45/25 UB. Must stay fully locked out
“Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton
February 2021 “864 Challenge” – 5,000 DUs or 10,000 Singles during the month of February.
Strength / Week 2 – You will have 15 minute to find your 3RM Front Squat– work up to a heavy 3 rep Front Squat. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong three rep set. Push each other today. Our priority today = Get Stronger.
Have a Great Day! Love God. Serve Others.
Be STRONG and COURAGEOUS.
Jay and Janice