For time:
50 Wall Balls, 20/14 lbs
50 Toes-to-bars
50 Box Jump Overs, 24/20 in
50 Wall Balls, 20/14 lbs
Stimulus is moderate pacing. Athletes should approach all reps in a “chipper-style” approach. Pre-planned sets for each movement to allow for strategic rest will keep athletes moving consistently without burning out. Going for large sets (especially in the first 50 wall balls) has the potential of putting athletes in a fatigue deficit that may be difficult to overcome during the workout (especially if wall balls are not a strong movement for athletes). Upper/lower body fatigue from toes-to-bars and box jump overs will have an effect on the ability to do wall balls in the second set of 50, so athletes should be prepared when going back to the wall.
Try and keep rest between sets and movements around 10-15 seconds.
Single Arm Bottoms-up Kettlebell Press 24-24-24-24
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
4x 12 L/12 R
Rest 1-1:30 min between sets.
While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
GHD Hip Extensions 4×10
* Rest 1:30 between efforts.
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
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