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IMG_3716“There are no untraceable thoughts. Thoughts get locked in our physiological system. Thoughts stop sleeping, affect the veins and make one’s heart beat harder. Trouble that is not blocked by the resisting will and courage of behavior, terrible thoughts, fears, doubts – it all leads to sickness, the body revolts, gets poisoned and as a result it breaks apart. It’s not a mystic, it’s a science. It is based on the famous saying by Sechenov – there is no difference between action and imagining the action from the prospective of neurological reactions.”
–Yuri Vlason, Soviet Weightlifter


Warm-up Drills
I. Jog
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
III. Mobility

Impact/Focus: Bench Press
Warm-up with 2 sets of 5 reps before working through the following:
Against a 7:00 Running Clock
3RM x Bench Press (4-6 working sets)
Against an 8:00 Running Clock
4-6 sets of 5 reps @80% (3RM)

Post scores to comments.

“Full Throttle”
4 Rounds for time of
6 x Hang Clean (135/95lbs)
9 x Handstand Push-ups
12 x Toes-2-Bar

Post scores to comments.

Skill Development
5 sets of Ring Support (Rings/Matadors/Paralettes)
Set #1: Max Effort Hold for time
Set #2,3,4,5: Hold x 2/3 the time of score (round up)
*After each set of Ring Support execute 5-7 strict Pull-ups, chest-2-bar if possible with a :01 hold.

Notes: For example, an athlete scores :30 seconds on their first attempt at the
Ring Support hold, their second through fifth set would each be :20 seconds each.

Post scores to comments.

Samy Daghir

5 thoughts on “03.03.2016”

  1. Why are you not promoting the fact that one of your members WON the first Open workout? Steve Mongelli went from 622nd to 1st in one year. You should be telling this story and promoting the program that gave him these astonishing results!

  2. Hey Robert, thanks for the comment. We were waiting until everything was finalized last night with validations before making our announcement. Plus, Steve is leaving us this week for a year long deployment to the Middle East so we’ve been focusing more on that but we are super excited and proud of Steve! Thanks for reaching out!


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