Lift #3 Warm Up:
Complete strength and recovery using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.
CANONICAL SOURCE
Start with the coach’s demonstration.
PICKUP → DROPOFF
Know what today is for before you start.
PICKUP
Bring forward one technique cue from Day 5.
- Today’s focus
- Stance and movement
- Use the source
- Watch each linked demonstration before attempting an unfamiliar drill.
DROPOFF
You have completed every prescribed block and can name one cue that improved your stance and movement work.
- Performance evidence
- Finish the prescribed work, then identify one technique cue to carry into the next session.
- Transfer
- Apply today’s strongest cue during the final freestyle or independent round.
TODAY’S WORKOUT
Follow the source in order. Tap any demonstration when you reach its drill.
The wording and sequence below come directly from Basic Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.
Inspect source- 01
SOURCE SECTION
WARM UP:
LIFT #3 WARM UP:
Lead video shown above3 SETS OF 10 REPS EACH EXERCISE
# 1# 22 SETS OF 5-8 REPS EACH EXERCISE
# 3# 4DIG DEEPER!
- 02
RECOVERY
RECOVERY TIPS:
Hydration: Staying well-hydrated; aids in nutrient transport and
toxin removal, crucial for efficient recovery.
Stretching: Stretching prevents muscle tightness and promotes
flexibility, reducing the risk of injury.
Active Rest: Low intensity body movements such as walking can
reduce lactic acid build-up and pump necessary fluids to sore
muscles for efficient recovery.
Nutrition: Eating additional protein will help you recover at a
much faster rate. Try to aim for 1G per pound of lean body
weight. LEAN BODY WEIGHT CALCULATOR
Mental Relaxation: Mental relaxation techniques reduce stress,
ensuring a positive mindset for optimal recovery and
performance.
- 03
DAILY CHECKLIST
DAILy to do:
7-8 hours of sleep
positive attitude
14 hour fast (water only)
cardio
workout
3 high protein meals
1 gallon of water
DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose
SUPER IMPORTANT!
FINISH THE LOOP
Keep one useful cue, then mark the day complete.
Finish the prescribed work, then identify one technique cue to carry into the next session.