Monday 01.14.19

864 STRONG – In Due Time – Until Then, Just Grind

For ALL have sinned and fall short of the glory of God.
-Romans 3:23

“If a man knows not to which port he sails, no wind is favorable.”
Seneca the Younger

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

Standing alone is better than standing with people that drag you down.

Strength – You will have 15 minute to find your 5 RM Floor Press – work up to a heavy set of 5.
This cycle is Floor Press / Not Bench Press. Be strong and explosive off the floor.
The clock will start at the scheduled times above for strength. Our focus today is getting stronger.

864 Strength + Conditioning – The Grind: 50-40-30-20-10 reps for time of:
Box Step-ups

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
DU – Scaled to x3 singles.
RX Box = 24/20 each step counts as a rep. Both feet on box / hips completely open at the top of the step.
AbMat Sit-ups = Full ROM.

What’s in your gym bag?

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

See ya in the gym…

Jay and Janice