4th of July brings Rocky marathons to the screen.  Yeah, I'm a fan I know!  Rocky IV, Rocky vs Drago.  He is facing the impossible challenge.  He had to do unconventional training techniques while Drago was doing all state of the art practices, using all the best technology.  Drago had already killed Apollo Creed with his massive strength.  How the HELL is Rocky supposed to match up to this mountain??  Well of course, there were all the training montages and shots of Rocky either straining hard during the training or getting pounded during the fight.  But what I liked the best was that his trainer, NEVER even once, made any of it about winning.  It was all based on one thing that Rocky could control.  He would repeat over and over "NO PAIN, NO PAIN!"  This was the mantra that was stuck in his mind during the training.  When it got hard or there was a moment of faltering, "NO PAIN" would come in and bring him back to concentrate on the very moment he was in.  He wasn't worried that he was tired or that he was slower or weaker than normal.  He would feel NO PAIN and be able to keep going.  The same thing happened during the fight.  Drago would be smashing his face and over and over. NO PAIN would bring him back to that centered place.  It would keep from having that conversation in his head about how bad he is losing, or that he doesn't have a chance, or that its impossible.  It would put him smack in the front and center.  This EXACT thing WILL work for you also.  You need to have a comment, a phrase, a mantra that puts you right in the now.  It keeps your head from floating away to the "what if's", the "I cant's", the "I'll lose" or any of the other negative voices.  So when it gets tough......say it in your head.  Say it under your breath. Say it out loud!  Whatever you need to do to shut the other voices out of your head.  NO PAIN!!!!  Now go kick ass!! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following: 

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Bench Press Tea-Party

.......0:00-4:00: 4 reps @65%1RM

.......4:00-8:00: 4 reps @75%1RM

.......8:00-12:00: 4 reps @85%1RM

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then...

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4 Rounds for Time: (15 min limit)

.......20 reps Wall Balls (20/15@10')

.......10 reps Power Cleans (155/105, 50-55%1RM, wt to get 14-18UB)

.......5 reps Bar MU (2:1 Chest to Bar)

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MWOD:   use lacrosse ball in front pec and delt with arm in internal rotation, and hang from bar with partner pushing on back to get a stretch in shoulders, lats and mid back