Lift #6 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 12.
- Today’s focus
- Defense and body work
- 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 defense and body work 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 #6 WARM UP:
Lead video shown above3 SETS OF 8 REPS EACH EXERCISE
# 1# 23 SETS OF 10 REPS EACH EXERCISE
# 3# 4YOU VS YOU
- 02
SOURCE SECTION
5 TIPS FOR
MAXIMIZING YOUR DAY
Eisenhower Matrix: Prioritize tasks to focus on what's
important and avoid time-wasting.
Time Blocking: Allocate dedicated work intervals to reduce
distractions.
Pomodoro Technique: Work in 25-minute bursts for high
productivity.
Digital Detox: Disconnect from devices to minimize
distractions.
Task Batching: Group similar tasks for efficient workflow.
- 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.