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…

BE STRONG.
Jay and Janice