Public Assistance project: #014


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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5 rounds of:


3L Press 5L Bent-over row 3R Press 5R Bent-over row 15L 1-arm swing 15R 1-arm swing 1 minute rest


Each press features 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.


Bent-over row happens from a hard, organized hinge position (deadlift, kettlebell swing, mace shovel, Good Morning, Pendlay row…). Each rep also features a hard, stopped 2/1000 @ top. If the hold is “easy” with the implement at-hand, lengthen it until it isn’t.


Earn what is a significant amount of rest in each round with a significant amount of attention and effort in each round; If you don’t earn it, don’t take it.


Then, 5 rounds of:


Max-duration plank hold 10 Broad jump :20 sec. rest


Hold hard and flat in a plank that would transfer cleanly to a push-up, jump and land in organized positions (please see the Movement Library for standards and suggestions), and maximize rest with mindful breathing and focus on what’s next.


And then:


5 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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