Public Assistance project: #003


Warm-up:


10 Anchored squat/ hinge transition 10 Halo + extension 10 Squat (with implement) 50 Jumping jacks (touch hips/ legs at bottom, touch hands over head at top) 5 Push-up 5 Straight jump :30 sec. unweighted hinge hold


Warm-up should leave us warm, not tired; Scale accordingly, especially if just beginning training or adjusting to this style training for the first time. Range of motion, details of each movement, and bracing are all to be practiced and applied in warm-up just as they are in the training day; Attention in one leads directly to improvement in the other.


Movements linked to demonstrations in our Movement Library; Watch and refresh- Don’t guess.


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2 rounds of:


Max-duration double-arm push-out + hold Max-rep push-up Max-duration plank hold Up to (but no more than) one minute rest


Put in what you expect to get out; Mind your posture, brace like you mean it, and work to full ability. Scale push-up from the start if 10 perfect, organized, full-range reps are not yet in your toolbox… And remember that scaling is only a demotion if we don’t work as hard once the adjustment is made.


Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.


Then, 20 rounds of:


2 Halo + 5/1000 extension (5/1000 @ top of each) 2 Push-up (perfect, aggressive, and scaled to full ability) :10 sec. rest/ assessment

Do not shorten duration or range of motion as you fatigue; Be patient, scale as necessary, and hold yourself accountable.

And then, 5 minutes of:

:20 sec. Jumping jacks/ shadow boxing/ high-knees/ any simple, unloaded movement :20 sec. strong, organized breathing


Move quickly, change variation as needed/ desired, and just make yourself work hard, in the simplest possible ways, for each :20 sec. round.


This will look a little different for everyone, but the effort and pace are expected to remain high- no matter what path you choose, or who you are.


And finally:


3 x :30 sec. full-effort hollow hold


Building a bulletproof “power source” will improve all elements of your physicality- and simple, hard, non-gimmick sit-ups and holds are a sure-fire way to do so. Do not make this easy- make it the opposite; It’s the insulation for your hardest efforts.


Each day will end with varied durations of hollow hold, and the cool-down is a minimum of 25 cat/ cow stretch and 100 yd. brisk walk/ exercise bike ride/ etc.


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