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

Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword?
-Romans 8:35,37

One who has been touched by grace will no longer look on those who stray as “those evil people” or “those poor people who need our help.” Nor must we search for signs of “loveworthiness.” Grace teaches us that God loves because of who God is, not because of who we are.
-Phillips Brooks

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: 5:15a.m./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.

864
207 West Pitts Street
Clinton, SC
29325

864 STRENGTH + CONDITIONING Training / The GRIND: 10 RFT

Buy In – Starts together as a group at scheduled times posted above.

For time – In the following order:

3 UB Press
3 OHS

CONSTANTLY VARIED.
-864

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.

DIG DEEP!

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 18, 2001 – NASCAR driver Dale Earnhardt, Sr., was killed in a crash during the Daytona 500 race.

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. One Bar / One Load today.
Press Load = 155/115. All reps are strict UB. This is a heavy, low rep workout – scale to a challenging weight that will push you but not sacrifice form.
OHS Load = same load used for press and OHS. One bar / one load for todays training.

 “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 Deadlift– work up to a heavy 3 rep Deadlift. 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.
DL Standards – Don’t drop DL from the top/lockout. No bouncing reps. 

Have a Great Day! Love God. Serve Others.

Be STRONG and COURAGEOUS. 
-Joshua 1:9

Jay and Janice