864 STRONG – Gunny’s Blog / Thursday 06.09.2022


Either way, Christ’s love controls us. Since we believe that Christ died for all, we also believe that we have all died to our old life. He died for everyone so that those who receive his new life will no longer live for themselves. Instead, they will live for Christ, who died and was raised for them.
-2 Corinthians 5:14-15

The stone was rolled away from the door, not to permit Christ to come out, but to enable the disciples to go in.
-Peter Marshall

Today, give a stranger one of your smiles. It might be the only sunshine they see all day.
-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: 5RFT of-

10 Single -Leg Squats (R) / 10 Single -Leg Squats (L)
10 UB KB Swings (R) / 10 UB KB Swings (L)
RX – 1x 24kg./16kg. KB

Time Cap – Clock Stops at 12 Minutes

Strength / Week 3 – You will have 15 minute to find your 1RM Floor Press – work up to a heavy floor press. 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?

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.

Make it a great day!

Jay and Janice