864 STRONG – Gunny’s Blog / Thursday 04.07.2022


We know what real love is because Jesus gave up his life for us. So we also ought to give up our lives for our brothers and sisters.
-1 John 3:16

Without the resurrection, Christianity would be so much wishful thinking, taking its place alongside all other human philosophy and religious speculation. 
John MacArthur

A genuine smile is one of the world’s rarest treasures.
-Just Smile

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

#1 Goal today – Alway look for ways to considers other peoples needs. 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 Daily Grind: AMRAP 12

10 One Arm KB Swings (L)
30 Second UB Plank Hold on Elbows
10 One Arm KB Swings (R)
30 Second UB Hold on Pull-up Bar (palms forward / both hands must stay on bar / feet off the box)


RX = Form / Full ROM = Legit. If you choose to skimp on form you are only cheating yourself. Strong athletes look for the challenge not the easy way.

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.

RX KB Load – 24kg./16kg.

Strength / Week 3 – You will have 15 minute to find your 1RM Clean and Jerk – work up to a heavy C & J. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?
Form – Control. Don’t drop the bar from the rack position or overhead position.

Make it a great day!

Jay and Janice