(same 1RM estimate as last week, if you've been doing the lifting consistently since April, it should be +20# overall)
40-30-20-10 UNBROKEN reps of:
Wallballs (20/14, 10’/9’)
Kettlebell Swings (55/35)
*for every break, 10 burpee penalty*
-5 TIPS FOR BIG SETS OF WALLBALLS!!-
1) Learn to breathe
It sounds simple but can be tough. Being able to keep oxygen flowing is key. And in order to do that you’ve gotta breathe. Focus on gathering your breath when the ball is in the air and stabilizing your body during the squat. Find a good rhythm and stick to it. And try to keep a regular breathing pattern. You need to be as efficient as possible with these reps. This will help control your heart rate and keep you out of the pain cave.
2) Stay Tight
Staying tight and stabilized is the best way to maintain efficiency. Which is the best way to fight fatigue .So the next time your coach says “get tight” do this: 1) is squeeze your core. Like your bracing for a punch. This will help keep your torso upright, save your lower back, and shorten the distance the ball travels 2) keep your elbows in tight to your body. This saves your shoulders 3) squeeze your butt. This keeps your posterior chain engaged; the strongest muscles in your body.
3) Keep the Ball Up
Where you hold the ball is crucial when you’re doing big sets of wall balls. Hold the ball too high and burn out your shoulders. Hold the ball too low and you’ll fry your lower back. What you want to do is keep the medicine ball just in front of your chin. This is the ideal location. Keep the ball at shoulder height. And keep you ball close to your body. Let it rest slightly on your chest if possible. This will give your arms even more of a break.
4) Save Your Shoulders
Shoulder fatigue is the big issue when it comes to large sets of wall balls. And if your hands stay above your heart for the entire set your shoulders will fatigue very quickly. A simple way to save your shoulders is to bring your hands down to your side after you release the ball. Then bring them back up to catch the ball again. Do this every few reps. Practice these just one at a time. At first you’ll have to be quick with your hands to catch the ball again. Once you feel comfortable doing them one at a time then start to work them in larger sets.
5) Stay upright
The shortest distance between two points is a straight line. If your body angle changes during the squat (ie. you lean forward) you have to spend extra energy in order to hit the target correctly. That’s a lot of wasted energy. You need to focus on moving up and down as efficiently as possible. You do this by using the correct starting distance from the wall (an arms length) and focusing on staying tall throughout the squat. Perform your squat as normal. Hips go back. Knees track out over the toes. Hip crease goes below the knee. But focus on keeping your chest up the entire time.