(Specialty warm-up: 10 slam ball, 10 rocking chair, 30 mountain climber) 4 Sled drag (20 yd. each @ 1+1/2 BW)
20 Ground-to-shoulder lift (non-barbell: medicine ball clean/ kettlebell high pull + Goblet catch) @ (recommended) 1/2 BW+
40 Slam ball @ (up to) 1/4 BW "Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during your work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Ground-to-shoulder: Thursday was short and heavy, today is- 20. Not 4 x 5 with :15 sec. between sets... Have a back-up tool/ weight in sight, brace, mind timing, and complete. if looking for weight suggestions, this is likely 30% of your 2RM; Not to exceed 40%. If that feels "too light" for 20, 1- your 2RM is wrong, and 2- brace, move, and reset- harder. Thank you.
Slam ball: If designated weight breaks position, adjust minorly and continue safely. If it's difficult but organized... perfect. Hard at the bottom- not round and listless at the bottom- just like any other squat. If the bottom of the squat becomes the issue- not in difficulty, but in safety and accuracy- adjust immediately to "Tall slam ball", and make up the difference, with violence.
Benchmark “Duende“ 7:48 (Catharsis– “Passion”) 6 Rocking chair 6 Strict or kicking pull-up (Or 9 jumping pull-up. No "kipping" or butterfly. Ever.) 6 Straight jump (Down + up, land + stand = 1) Complete as many quality rounds and partials as possible in 7:48, and note results. Keep a violent pace and laser-focus; Benchmark is not supposed to be easy, sloppy, or casual.
No wiggling, no wandering. Have your strategy set, and your tools in sight.
Add a light bumper plate immediately if rocking chair or straight jump break down, or from the beginning if they are inconsistent.
Kicking pull-up: Straight up, and straight down. Like swimming to the top of the water. Brace, load, explode: Up- Not forward-to-back.
And then, immediately:
4 x :30 sec. Tripod headstand
6 x :15 sec. Tripod headstand
Tension, AND balance; Find the best position, set it, and hold it. Front/ top of head is on the ground, never forehead. Review front roll if it is not immediately familiar/ accessible to you.
Legs may do whatever you'd like, and it will be governed by stability and dexterity. Rest up to :15 sec. between sets.
If Tripod headstand does not work (not, we do not like it... ), adjust immediately to tallest possible pike position. Goal is turning ourselves over, quickly regaining composure, and then doing it again.
And finally, "Time under tension": 2 minute "Plank walk" (4 "steps" forward in a hard plank, 10/1000 plank hold) 2 minute hollow hold OR 50 hollow rock 10 10/1000 Abmat sit-up (Brace with a fat belly, drive into the ground, "sit up" from your waistband, not your shoulders) 15 calories Airdyne/ equivalent @ cool-down pace