Monday April 25, 2016

Review mechanics of wallball.

A. 3 sets of 10 “double squat wallballs” Hold wallball in throwing position and do 1 front squat then 1 wallball shot. Work on keeping upright, maintaining lumbar curve and achieving full depth each squat. Goal is to get more efficient at wallballs. *Each rep requires 2 squats, each set of 10 you’ll do 20 squats and throw the ball 10x.

B. Front Squat
5 @ 60%
5 @ 70%
5 @ 80%
3 @ 87%
1 @ 95%
1-3 @ 95% Go for max reps last set but NO missed reps

“Alan’s AMRAP”
In this one AMRAP stands for “As much rest as possible”. Goal is to finish each section quickly and get extra rest.

0-5 min
Run 800m
*once you finish your 800 rest until the 5:00 mark

5-10 minutes
Complete 50 burpees for time

10-15 minutes
Complete 15-10-5
Goblet Squat 72/44 lb KB
KB Swing 72/44
for time