864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring.
“To be trusted is a greater compliment than being loved.”
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: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
864 STRENGTH + CONDITIONING Training / The Daily GRIND: 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 – Focus on others.
For time – In the following order:
30 UB KB Push Press / 60 DUs
20 UB KB Push Press / 40 DUs
15 UB KB Push Press / 30 DUs
10 UB KB Push Press / 20 DUs
Whining and Complaining – Strictly Prohibited.
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 – KB Load = 24kg./16kg. Must be UB reps if RX. Scale DU x3 singles.
“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:
MDM – Memorial Day Murph / Monday May 31 / Starts at 0800 / If you plan on being there please sign up on board at gym
May 2021 “864 Challenge” Starting 1 May – Burpee Challenge.
On this day in history – May 27, 1668 – Three colonists were expelled from Massachusetts for being Baptists.
Saturday morning workout sign up list on the board at 864.
Strength / Week 3 – You will have 15 minute to find your 1RM Deadlift – work up to a heavy one rep DL. Remember to log your strength numbers. Warm up – start adding weight on the bar until you hit that strong one rep DL. 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.
Be STRONG and COURAGEOUS.
Jay and Janice
207 West Pitts Street