864 STRONG – YOU MATTER.
But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed. All of us, like sheep, have strayed away. We have left God’s paths to follow our own. Yet the Lord laid on him the sins of us all.
-Isaiah 53:5-6
Jesus did not die on the cross just so we could live comfortable, well-adjusted lives. His purpose is far deeper: He wants to make us like himself before he takes us to heaven. This is our greatest privilege, our immediate responsibility and our ultimate destiny.
–Rick Warren
Smile and Wave Boys. Smile and Wave.
“You’ll find that life is still worthwhile, if you just smile.”
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Today’s schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
#1 Goal today: To Be Strong! Accept responsibility for YOU. Don’t look for someone or something to blame. See you in the gym…..J&J
Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up / Can’t or Won’t? What’s holding you back?
864 Strength + Conditioning – The Friday Grind: 3 RFT
Run 400 Meters
15 UB Bench Press
15 Calories Assault Bike
SC Down/Back (R)
SC Down/Back (L)
This is a fast paced sprint workout not a marathon. Friday’s are for grinding. Show up and grind!
RX = Form / Full ROM = Legit. BP Load – 135/95. SC Load – 1 x AHAP KB down and back without putting down.
RX Movement Standards – There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level. Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.
Great week at 864. You guys are awesome!
BE STRONG.
Jay and Janice