864 STRONG – Gunny’s Blog / Thursday 04.28.2022


 I tell you, you can pray for anything, and if you believe that you’ve received it, it will be yours.
-Mark 11:24

Honest hearts produce honest actions.
-Brigham Young

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.
-Just Smile

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