864 STRONG – YOU MATTER.

So if you sinful people know how to give good gifts to your children, how much MORE will your heavenly Father give the Holy Spirit to those who ASK him.”
-Luke 11:13

“A thorough knowledge of the Bible is worth MORE than a college education.”
-Theodore Roosevelt

On this day in history – March 30, 1867 – The U.S. purchased Alaska from Russia for $7.2 million dollars.
On this day in history – March 30, 1981 – U.S. President Ronald Reagan was shot and wounded in Washington, DC, by John W. Hinckley Jr. Two police officers and Press Secretary James Brady were also wounded.

SMILE! If you’re reading this – Congratulations, you’re alive. If that’s not something to smile about, then I don’t know what is.
-Just Smile

Today’s schedule: 5:15a.m./8:00a.m.

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 Hump Day Grind: Constantly Varied. BE STRONG.

Be an encouragement to someone today.

April 864 Dues NLT Friday 1 April – $25 Late Fee after 1 April. Thank you!

a.) 6 x 30 Second Hip Bridge / 30 Seconds of Flutter Kicks
b.) 6 x Plate Push Crawl / Explosive Broad Jumps for max distance – landing in a strong athletic position
c.) 6 x 15 SH Strikes / 10 Russian Twist

RX = Form / Full ROM = Legit.

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.

Mobility – Accumulate some time doing mobility drills/stretch. Add in some Yoga positions/ moves focusing on the tight spots that limit your range of motion. And as always spend time in that deep squat stretch – set the timer and spend some time there.

A lot of hard work getting done in the gym so far this week….keep pushing!

BE STRONG.
Jay and Janice