Public Assistance project: #012


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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3 attentive, aggressive rounds of:


9L, 9R Push press (1/1000 in the rack + 1/1000 arm straight overhead- each rep) 12L, 12R 1-arm swing 12 “Floor-to-feet” (or if floor-to-feet does not work locationally or positionally, adjust to 12 straight jump w/ implement) :30 sec. rest/ assessment


Straight is straight, hinge is hinge, and there is no value to sloppy, inattentive, non-aggressive “power” movements. Keep it simple, but also keep it mindful.


Then, 9 minutes of:


6 Halo + 3/1000 extension :30 sec. plank hold (or, as skill and capacity dictates, 1-arm plank hold) :15 sec. hollow hold


Work hard, hold hard, move correctly, make progress. No soft lifts or landings, and no short-counts; Put in what you expect to get out.


And then:


10 x :10 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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