physical. 07/15/17

    (Photo: Duende (“having duende”) loosely means having soul, a heightened state of emotion, expression and authenticity.
    [1] The artistic and especially musical term was derived from the duende, an elf or goblin-like Magic creature in Spanish mythology.
    )

    4 Sled drag (20 yd. each @ 1-1/2 BW)
    40 Slam ball @ 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.

    Slam ball: If designated weight breaks position, adjust minorly and continue safely. If it’s difficult but organized… perfect.

    Then:

    Benchmark

    Duende 7:48 (Catharsis“Passion”)

    6 Rocking chair
    6 Strict or kipping pull-up (Or 9 jumping pull-up. No butterfly.)
    6 Straight jump

    Complete as many 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 or casual.

    And then, immediately:

    18 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)

    Medicine ball remains in-hand but touches the ground at the end of each sprint.

    And finally, “Time under tension”:

    2 minute “Plank walk” (4 “steps” forward, 10/1000 plank hold)
    20 calories Airdyne @ cool-down pace
    2 minute hollow hold/ 50 hollow rock

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!