Doing one wall ball shot at a time at a time, letting each rep fall to the ground is a far cry from high intensity, and detracts from this great movement. It’s easier to get a couple extra reps than it is to drop the ball, only to have to stare at it, pick it back up, and get going again. The ability to push for those reps must be trained though, and demanding unbroken sets of wall ball shots is a fine way to do it. Unbroken wall ball is conditioning the body and mind. It requires accuracy and a degree of mental toughness, while fatigued and attempting to get the work done as quickly as possible. Push harder than yesterday, and be unbroken, of course we’re not giving you much of a choice Wednesday.
April 20, 2011
Strength: Deadlift 2-2-2-2-2-2
12 Unbroken* Wall Ball Shots (20#/14#)
*Unbroken means reaching full depth of the squat with the crease of the hip below the knee (use a second med ball to gauge depth if needed), hitting the target, catching every rep, and never letting the ball touch the ground or rest against the wall once the set begins. If any of these criteria are not met the set must start again from 0.