864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!
The LORD is MY shepherd; I shall NOT want. He lets me rest in green meadows; he leads me beside peaceful streams. He renews my strength. He guides me along right paths, bringing honor to his name.
We should not ask, “What is wrong with the world?” for that diagnosis has already been given. Rather, we should ask, “What has happened to the salt and light?”
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: 5:15a.m./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: 21-15-9 / Stronger than Yesterday.
#1 Goal today – Earn It! You entitled to NOTHING.
For time – In the following order:
One Arm KB Push Press – reps L + R
Assault Bike – Calories
Reminder – Jump Rope Clinic tomorrow.
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. KB Load – 24kg./16kg. L+ R
“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 18, 1963 – The U.S. Supreme Court handed down the Miranda decision concerning legal council for defendants.
Strength / Week 2 – You will have 15 minute to find your 3RM Power Clean – work up to a heavy three rep Power Clean. 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 5 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