864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
If you look for me wholeheartedly, you WILL find me.
If the Creator stood before a million men with the light of a million lamps, only a few would truly see him because truth is already alive in their hearts. Truth can only be seen by those with truth in them. He who does not have Truth in his heart, will always be blind to it.
I like people who don’t need everyone to like them.
–Live Life Happy
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
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
Today’s Skill Work – Work on a weakness. Where do you need to spend time today? Pull-up bar hold (grip). Squat form / depth. Hip mobility.
Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m. / Saturday morning workout sign up list on the board at 864.
864 STRENGTH + CONDITIONING Training / The “Daily” GRIND: AMRAP 15 / Stronger than Yesterday.
#1 Goal today – Be Grateful.
For time – In the following order:
8 Box Jumps
10 UB Strict K2E
Movement standards covered as a group before each workout starts. If you aren’t sure about the workout or a movement please be patient we will always cover the movement standards before the workout starts. Don’t get ahead of us…we will not start the workout until everyone knows what we are doing. Thank you!
Buy In – Starts together as a group at scheduled times posted above.
RX Movement Standards: Form. Form. Form! Train Hard/Train Heavy/Train Smart.
Go as fast as you can without getting sloppy. Do you want to have the fastest time on the board with the sloppiest form? Scale based on your strength/fitness level/level of motivation. Skill Work. Skill Work. Skill Work.
RX – Full ROM. Form First. Proper form is more important than your ego at 864.
RX – Full ROM. Thruster Load – 135/95. A Thruster above parallel is NOT a Thruster. Box – 24/20. K2E are strict UB reps. Knees must touch elbows.
“Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom
864 STRONG Community News and Upcoming Events/Stuff:
2021 864 Pump and Run (Bench Press and Run) & Pull and Run (Deadlift and Run) – Saturday May 1. Get signed up today.
Jump Rope Clinic/Custom Jump Ropes – sized for you and made at the gym. Learn to perform better singles, doubles and triples. Friday March 19 at all afternoon workouts.
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.
March 2021 “864 Challenge” Run or Walk 1 Mile each day during the month of March. Get outside and move.
On this day in history – March 15, 1934 – Henry Ford restored the $5 a day wage.
On this day in history – March 15, 1892 – New York State unveiled the new automatic ballot voting machine.
Strength / Week 2 – You will have 15 minute to find your 3RM Back Squat– work up to a heavy triple Back 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. Is it a 3 rep PR day?
Check us out on Facebook and Instagram today.
Have a Great Day! Love God. Serve Others. Support your community.
Be STRONG and COURAGEOUS.
Jay and Janice
207 West Pitts Street