Two weekends ago, I attended the Functional Range Conditioning seminar to obtain my certification as a certified FRC movement specialist (fancy!). The seminar was held at Innovative Results in Costa Mesa. If you are interested, I’m happy to share in person more details about what we learned in the seminar. What I wanted to share with you today is a great quote that was chalked on the board under the pull-up rig in the gym:


“It is impossible for a man to learn what he thinks he already knows.” – Epictetus




A) Shoulder Mobility

B) Bench Press

     PEAK: 5×4 @ 80%

     BASE: 5×6 (be feel)

C) 4 RFQ:

     16 Single-Arm OHS (8R/8L)

     16 Alt step-up to balance (Goblet Hold)

     16 Pull-ups

     Rest 1 minute between rounds




Magner’s Moving Party @ 6am

“The Magner aka Matt Wagner”

9 Power Snatch (95/65)
12 Lateral Burpees
15 Overhead Squats
200m Run



2 thoughts on “But I already know how to do arm circles!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>