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Public Assistance project: #009


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.


5 x 5L, 5R, each with a full, stopped, hard 2/1000 overhead

The implement starts 100% stationary each rep- no bounce, no “push”. Drive thumb to the back (do not rotate hand in) and insist on a straight wrist and straight arm in every rep. Add longer-than-designated pauses to rack and overhead to make the weight you have at your disposal as heavy as it needs to be. Rest reasonably between sets.

Then, skill work:

“Get your ass off the ground”Elevator sit-up, rocking chair, and/ or hip-up.

Accumulate 100 total reps, using good sense and positional awareness to practice all three, but also to identify which will work best for you based on current physicality, location, etc.

Be patient, address details, and hold implement at chest-level throughout. There are many video references for each movement on the YouTube channel and Instagram.

And then:

50 organized, powerful reps of whichever GYAOTG variation worked best for you 50 Squat (with implement)- hard, perfect, full range-of-motion; Always

Perform in-order and uninterrupted. Rest briefly in sets of no less than 10 reps; Take less rest if less is needed.

“Briefly” = three breaths or less (:15 sec.).

And finally:

10 x :15 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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