The Wall Ball is a high output movement that involves balance, coordination, flexibility, accuracy, speed and Cardiovascular endurance.
The Wall Ball alike the Thruster is a Front Squat into a Push Press, in the Wall Ball’s case its done with a Medicine Ball unlike the Thruster done with a Barbell.
The Wall Ball like the Front Squat is done squatting straight down without pushing your Hamstrings back and down.
The Medicine Ball NEEDS to stay in front of your head, not down by your stomach.
Your back NEEDS to stay upright, Flat and Upright.
Your heels NEED to be on the ground not up in the Air, which you can see a little bit here in Zachs movement.
Zach’s Back is in a perfect position along with the placement of the Wall Ball.
Just because your not lifting a heavy weight that does not mean you can’t do some damage to your body by doing this movement incorrectly.
Letting the ball drop or catching it below your chest is going to lead to a rounded lower Back.
Rounded Lower Back leads to Your discs protruding out the Rear of your spine under Load, that’s a Big NO NO.
So Don’t do it, if your tired take a break and go back to it when you can do it right.
Don’t be fooled by the Fast Paced lightweight movements, Form is just as important in every exercise we do.
As is Range of Motion!
Just do it right man.
You know if your doing it wrong, don’t tell me you don’t and if you don’t then use a ball to make sure your getting low enough.
Or you can keep doing Half Balls and fool everyone in the gym, that works too.
Take 15 Minutes to find your 1 rep max
Power Snatch @115/85
Toes To Bar
We’ll be finding our Maxes this week and next so try to make class this week.
If you happen to miss one of the Maxes make it up over the weekend or on your own.
Find your 1 Rep Max
This is a test to find your One rep max, don’t wear yourself out doing rep after rep before you try and find your max.
Work your way up in your warm ups and get right to your Singles.
Raise your singles accordingly based on your previous Set.
This is your Absolute Max not what you think you could have done but stopped for some reason.
50 Box Jumps @20
10 Wall Balls @20/14
30 Box Jumps
30 Wall Balls
10 Box Jumps
50 Wall Balls
Alex had to Deadlift 625 lbs. to tie for first. That was not a misprint, I really meant 625lbs. Crazy I know!
That’s not an easy task for anyone, especially when it’s 400 lbs over your own body weight!
This was an awesome day for Alex.
He trained hard for this contest and all of his efforts paid off.
Granted he’s just a naturally strong fuck… Obviously.
But he also has learned great technique and has perfected his form on all his lifts.
I guess it’s true what they say about Chinese kids. I’m not sure what that is but I’ll let ya know when I find out, But whatever it is their all apparently strong Mother F’ers.
Congrats to your Coach Alex Wong.
You deserve it Buddy your a great coach with determination and Perseverance.
This win has given Alex an opportunity to compete in the Nationals for 2015.
That’s some awesome shit.
100 Double Unders
80 Wall Balls
60 Box Jumps
20 Pull ups