864 STRONG – YOU MATTER.
I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours.
Honest hearts produce honest actions.
Smile and wave boys. Just smile and wave.
Smile, smile, smile as often as possible. Your smiling will considerably reduce your stress and might just encourage someone else.
Today’s schedule: 5:15a.m./8:00a.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?
Reminder – Don’t turn a ten minute sprint workout into a 45 minute marathon.
864 Strength + Conditioning – The Daily Grind: 4 RFT
May 864 Dues NLT Sunday 1 May – $25 Late Fee after 1 May. Thank you!
25 Jumping Squats – Full depth/Hips fully open at top of jump
25 UB One Arm KB Press – AHAP (go heavy!) alternate arms as needed.
Just because you are offended, doesn’t mean you are right.
RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!
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.
Strength / Week 2 – You will have 15 minute to find your 3RM Deadlift – work up to a heavy DL. 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?
Don’t drop DL from the lockout/top of rep. 3 consecutive TnG reps.
You guys are awesome!
Jay and Janice