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Public Assistance project: #030


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. ____________________

Standardized testing:

Assess positions, note total output (reps and rounds) + max duration of designated holds, and strive to improve each element over the next calendar month.

On a 20-minute descending clock, perform no more and no less than:

10 Halo + extension- first two reps w/ max-duration hold, remaining 8 reps @ 5/1000 2L, 2R Press each rep w/ max-duration hold @ top 2 “Panic” squat :20 sec. of positionally sound, aggressive, attentive standard squat (with implement, no designated pauses) 1 max rep set push-up :20 sec. of violent, non-wiggly burpee OR “Floor-to-feet” (use variation that allows for the best position) 1 minute rest/ assessment/ documentation

Move deliberately; Speed is never a substitute for form, even during “testing”. Unless there’s money on the line, position governs pace (and weight).

Scale accordingly, note output (hold durations, reps accumulated, rounds accumulated) and be pleased with your progress. Then, forget about it and move forward as if you’re starting over. Or, don’t.


Perform rounds of :15 sec. full-effort hollow hold until absolute positional failure

Mind over matter; Hold hard, do not give up early, and accumulate at least two more rounds than you think you can.

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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