Monday 01.21.19

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

No one who abides in him keeps on sinning; no one who keeps on sinning has either seen him or known him.
-1 John 3:6

Wicked men obey from fear; good men, from love.

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 3 RM Floor Press – work up to a heavy set of 3.
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: 5 Rounds

1 Minute UB Plank Hold (on elbows)
15 Strict Push-ups (hand release)
10 Strict Pull-ups (palms forward)
100 Fast UB Singles

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
Planks = Must be 1 minute UB each round if RX. No sagging / No bridging (butt up in the air)
Strict Push-ups. Hand-release. Chest/Thighs touch the deck at the same time. Keep good tight form.
Strict Pull-ups. Palms forward. Dead hang/No kip. Chin completely OVER the bar with full extension of the arms at the bottom on every rep.

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.

Today is your day….

Jay and Janice