Karen
For time:
150 wall-ball shots
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
Compare to 210603.
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Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.
Scaling:
Reduce the total number of reps. Reduce the weight of the medicine ball.
To reduce the complexity of the wall-ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.
In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.
Intermediate option:
For time:
150 wall-ball shots
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
Beginner option:
For time:
75 wall-ball shots
♀ 6-lb ball to 9-foot target
♂ 10-lb ball to 9-foot target
Coaching cues:
In each wall-ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).
Resources:
The Wall-Ball Shot
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