864 STRONG – YOU MATTER.

Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened.
-Matthew 7:7-8

If you’re SINCERELY seeking God, God will make His existence evident to you.
-William Lane Craig

SMILE! It’s free therapy.
-Just Smile

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

#1 Goal today – Look for ways to put others first. 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: ‘KALSU’ 100 Thrusters (135/95)
5 Burpees to start and at the top of every minute

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.
Thrusters – Strong powerful reps. Hit full depth. Don’t drop bar from overhead/control bar back to ground.
Burpees – Clap overhead with arms FULLY extended. Don’t count chicken neck burpees. No rep!

Score: Your score is the total time it takes to complete all 100 thrusters.
Goal Times: Beginner: 22-30 minutes. Intermediate: 19-22 minutes. Advanced: 15-19 minutes. Elite: <14 minutes
This workout is extremely challenging but is scalable for all fitness levels. Excuses or results – your choice.

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.

You guys are awesome!

BE STRONG.
Jay and Janice