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Public Assistance project: #010


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 detailed, patient, violent rounds of:

5 Curl + 5/1000 hold @ top (Left) 5 Curl + 5/1000 hold @ top (Right) 10 Halo + 2/1000 extension (each rep- arms 100% straight; Count starts when movement stops) :20 sec. rest

Posture is to remain the same throughout; Feet planted and driven into the ground, hips tucked and stationary, and chest broad. Do not shorten hold duration or break position; Rest more frequently(but still briefly), and never move worse.


50 1-arm swing (either 1 x 25L, 25R, OR 5 x 5L, 5R) 50 Reverse lunge (either 25L, 25R OR 5 x 5L, 5R) 50 1-arm swing (5 x 5L, 5R) 40 Reverse lunge (either 20L, 20R OR 4 x 5L, 5R) 30 Straight jump 20 Push-up 10 Burpee or “Floor-to-feet” 100 Jumping jacks (touch hips, touch hands overhead in each rep)

Lunge and straight jump are to be performed with implement held hard at chest level. Scale push-up to ability; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

No designated rest here; Focus, breathe intelligently, and stay moving. No wiggling, no wandering.

Hard, deliberate, ferocious movement; Short conditioning must be both attentive and aggressive in order to provide suitable challenge and elicit real progress.

And then:

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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