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Public Assistance project: #021


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 rounds of:

7L Press + 1/1000 @ top of each 7R Press + 1/1000 @ top of each 7 Double-arm push out + 3/1000 hold + pull back 7 Straight jump (w/ implement held @ chest level) :30 sec. rest

Aggressive, attentive lifts, quick transitions, and hard holds; No lazy reps, no wiggling, no wandering.

Each “push-out” 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. Make this as valuable as it is simple by driving harder and holding longer! Or, don’t.

Then, 7 minutes of:

5 Burpee or “Floor-to-feet” 7 Push-up :30 sec. plank hold @ top of 7th push-up 5 breaths rest (approx. :20 sec.)

Burpee and “Floor-to-feet”, while using the arms of course, should feel more like a kettlebell swing than a push-up; Brace hard, and use hips to help pull off the ground with power and force. Scale push-up as needed to complete 7 full-range, uninterrupted reps.

And then:

50 Squat (w/ implement held hard @ chest level)

Break into sets of no less than 5 reps, and take as little rest as possible while maintaining full range-of-motion and excellent positioning.

And finally:

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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