Dec 24

Skill: Wall ball

Shoulder Press – 50 reps (buy-in is 75#)
Giant Set 3 x 8 reps
Side lateral raises w/ DB
Front plate raises
Barbell Rear Delt Rows

Giant set is performed in rotation, resting between each exercise is to be kept to a minimum (around 10 seconds is sufficient, with 1-to-2 minutes between each giant set). Recommend testing weights before starting. Each set should be achievable, but only just. Use the same weight over all sets.

Core: 1 min each
TTB
russian twist w/ ~10lb med ball
back extensions
front plank
flutterkicks (L/R = 1 rep)

Advertisements

6 thoughts on “Dec 24

  1. Wall Ball – check

    50 rep SP w/ 75# – 12,8,8,7,7,8
    Side lateral raises w/ DB – 15#
    Front plate raises – 35#
    Barbell Rear Delt Rows – 75#

    Core: 1 min each
    TTB – 18
    russian twist w/ 13.2lb med ball – 28
    back extensions – 38
    front plank – :60
    flutterkicks – 104

  2. Wallball: 50

    SP @95#’s (12,10,7,7,7,7,5,4)
    Side 1st rnd 15#, 2&3 @ 20#
    Front: 1st rnd 35#, 2&3 @ 45
    Delt rows @95#’s

    Core:
    Back ext: 26
    TTB: 20
    Russian Twist: 19
    Flutter kicks: 84
    Plank: check

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s