Friday, August 28, 2015
(11AM) Anya, Blair, Luke and me
400m Run followed by 3 Rounds of 5 Side Lunges each leg, 10 Controlled Kips (1 round substitute Ring Rows), 10 Push-ups (I modified these to knee push-ups).
5x3 increasing weight
I did 0#, 0#, 8#, 8#, and 10#. On the last rep of the last 3 sets, I needed a spot
3 Rounds for time of 50 Ball Slams (40#) and 400m Run.
Technique – With feet on either side of ball use a dead lift motion to raise the ball, shrug, keeping the ball close raise it straight overhead. From here slam the ball down (like a gorilla). Follow the ball down and catch it on the hop to repeat the motion.
We were encouraged to go for sets of 10. I was able to manage this until the third round when I switched to sets of 5 for the last 30 repetitions. This really has a cliff where form can fall off quickly. I used a 20# ball. The target was 15 minutes, but as I slowed down on the last round, I finished in 15:38. Luke used the 80# deadball.
Mobility – Flared legs on wall, squat on wall, couch stretch, banded shoulders.