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Public Assistance project: #018


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.


10 rounds of:

10L, 10R 1-arm swing 5 Straight jump 5 Broad jump 5 Double-arm push-out + hold :20 sec. hollow hold :20 sec. rest

Today, each movement is performed with implement held at chest level; This should make a unique challenge in both jumping movements, and also the hollow hold.

Each “push-out” (double or single-arm) should be as violent and patient as possible; Minimum 3/1000 on the way out, 3/1000 hold, and 3/1000 on the pull back in; Minimum.


50 Single-arm push-out + hold + pull back (5 x 5L, 5R)

Take short, specific rest only as earned/ truly needed to insulate quality or regain composure.

Make this as valuable as it is simple by driving harder and holding longer! Or, don’t.

No lazy reps, no short-holds, and no floppy pull backs.

Tuck your hips, brace your guts, and manhandle the weight; The ability to recruit tension and maintain position when we’re tired is an often-overlooked and infinitely valuable skill.

And then:

5 x :20 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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