Yuri wrecking shop on the HSPU's!
Wednesday class times: 530am, Noon, 430pm, 530pm, 630pm
Strength: Push Press 3-3-3
WOD: 50-40-30-20-10 reps of:
The weighted ball of death is taunting you... Most of us highly dislike those colored orbs stacked in the corner and dread the days when the movement is written up on the whiteboard. But why all the anguish?
Well, a 20# leather covered sphere free falling from 10+ feet in the air and making contact with your face isn't pleasant! We have all seen and experienced the annoyance of this movement, but have we notice the gains from it as well? I challenge all of you to remember back to that first throw... how much better at the movement are you now? How many more reps can you do without a pause, how much stronger and resilient is your respiratory endurance during the work, and how much deeper and solid is your bottom squat position? Exactly.
This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious. The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw. When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth.
Wall-ball comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance. Don't believe me? Come try the WOD today!
Thoughts? Questions? Concerns? Post to comments.