864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 05.24.2021

864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring.

We should help others do what is right and build them up in the Lord.
-Romans 15:2

 It is hard to interest those who have everything in those who have nothing.
-Helen Keller

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. 

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

864 STRENGTH + CONDITIONING Training / The Daily GRIND: AMRAP 10 / NO Routines. No Ruts. Just Hard Work.

The happiest people don’t have the best of everything, they just make the best of everything. THANKFUL. GRATEFUL. BLESSED.

#1 Goal today – Help someone in need.

For time – In the following order:
3 Strict C2B Pull-ups
5 Push-ups (HR)
7 UB Goblet Box Squats


Whining = $5 Charge (cash only) $10 on Monday’s…

If you need to scale, modify or adjust a movement please please let us know before the workout and we will be glad to help you and coach you through the movement. The easy way is not always the best way.

I like people who don’t need everyone to like them.
–Live Life Happy

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!

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. Form. Form First. Proper form is more important than your ego at 864.

RX – Full ROM. Form – Pull-ups are strict, dead hang chin over bar, chest touches bar. RX Squat Load – 1 x 32kg./24kg. KB / A Squat above Parallel is NOT a Squat! 

 “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:

May 2021 “864 Challenge” Starting 1 May – Burpee Challenge.

On this day in history – May 24, 2000 – The U.S. House of Representatives approved permanent normal trade relations with China. China was not happy about some of the human rights conditions that had been attached by the U.S. lawmakers.

Saturday morning workout sign up list on the board at 864.

Strength / Week 3 – You will have 15 minute to find your 1RM Press – work up to a heavy one rep press. Remember to log your strength numbers. Warm up – start adding weight on the bar until you hit that strong single rep. Push each other today. Our priority today = Get Stronger. Is it a PR day?

Have a Great Day! Love God. Serve Others. Support your community.

-Joshua 1:9

Jay and Janice

207 West Pitts Street
Clinton, SC