Thursday 01.17.19

864 STRONG – Keep Pushing…

“You will recognize them by their fruits. Are grapes gathered from thornbushes, or figs from thistles?
-Matthew 7:16

By the fruit the tree is to be known. An evil tree cannot bring forth good fruit.
Abraham Lincoln

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

Strength – You will have 15 minute to find your 5 RM Deadlift – work up to a heavy set of 5.
NO dropping DL from the lockout. NO bouncing reps. Strong 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: AMRAP 12

5 One Arm KB Floor Press (R)
5 One Arm KB Floor Press (L)
15 DUs

Please listen up as the movement standards are covered before each workout. Thanks for y0ur attention.

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.

RX Load = OHS 135/95 A Squat above parallel is NOT a Squat.
KB Load = AHAP.
DU – Scale to X 3 singles.

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