Wednesday 01.16.19

864 STRONG –Prove Them Wrong…

“Let the evildoer still do evil, and the filthy still be filthy, and the righteous still do right, and the holy still be holy.”
-Revelation 22:11

In every man’s heart there is a devil, but we do not know the man as bad until the devil is roused.
-J. Curwood

Today’s schedule: 5:15a.m./8:00a.m.

864 Strength + Conditioning – The Grind: Tabata 8 x 20/10

a.) OH Bar Hold
b.) Ball Slams

a.) HS Hold
b.) Static Hold 2 x Kettlebells in Front Rack Position 2 x 24kg./16kg.

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.
Alternating movements 8 x each movements.
RX Load = OH Bar Hold 135/95. Bar must be fully extended/locked out overhead.
Ball Slams = AHAP
KB Front Rack Hold – KB handles should be touching – KBs should not be resting on shoulders.

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