Hold each of the following for 1 minute.  Follow immediately with only 30 sec rest.  Complete 3 sets of the given exercise, back to back before moving on.  The hold is to be performed at the top of each movement.  You are to concentrate on doing each hold with as near to perfect form as possible.  Exercises are:

K2S hold
Plank hold (vets, do them feet on wall as in vid)
HSPU hold (good luck with these)
weighted sideup hold R 15/20
weighted sideup hold L 15/20

Post longest streak of holds in seconds to comments.


Daily Extras - 10 min AMRAP

20 Aussie pullups
20 stab crunches
20 lunge steps (R+L=1)
20 chair dips


Workout Notes:

  1. Go check out the notes you left for yourself from the last time we did this. Many of you left secrets. 
  2. If you find you can't hold an exercise for the whole min, DON'T GIVE UP entirely. IOW do as much of it as you can, rest a couple of secs then GET BACK AFTER IT!
  3. Working on better form today.  Sometimes when we are tired, we let our form slip a little.  Sometimes it slips A LOT.  This can lead to injury and/or inefficient workouts.  
  4. Static holds can help ingrain better movement patterns.  They can also help to strengthen you where you are weakest.  Do your best interpretation of each of these holds today.  When the pain sets in, use BETTER form, not worse.  It is better to fail with perfect form today than to make it to the end of the minute with slop.
  5. HSPU Progressions

I get grumpy at the beginning of DLS. A couple of months from now, I will love it. That extra hour of light is nice after work. Today not so much. 

Two questions:

Do you like DLS?
What's it for?


Doing it right @onelifemexico! Seriously, going to use this on a flyer! Bet we incr sales 10x! 

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