(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 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 back-up tool/ weight in sight, brace, mind timing, and complete.
Slam ball: If designated weight breaks position, adjust minorly and continue safely. If it's difficult but organized... perfect. Hard at the bottom, just like any other squat. If a powerful, organized squat breaks beyond repair, adjust to 'Tall slam ball'; Less range, but no less demanding.
Benchmark “Duende“ 7:48 (Catharsis– “Passion”) 6 Rocking chair 6 Strict or kicking pull-up (Or 9 jumping pull-up. No flailing "kip" 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.
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) 20 calories Airdyne @ cool-down pace