Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Thursday, August 29, 2013

Wall Ball Ball Slam Slammer

EQUIPMENT: Partner + shared equipment: Barbell (a: 115/85, i: 95/65, b: 65/35), Wall Ball (20/24, Slam Ball (30/20), Box (24/20)



WARM-UP:
*Active Stretch
-then:
*400m Indian Run w/ your partner

SET #1:
P1: 30 x Box Jump
P2: Wall Ball until P1 done
P2: 30 x Box Jump
P1: Wall Ball until P2 done

P1: 20 x Box Jump
P2: Wall Ball until P1 done
P2: 20 x Box Jump
P1: Wall Ball until P2 done
P1: 10 x Box Jump
P2: Wall Ball until P1 done
P2: 10 x Box Jump
P1: Wall Ball until P2 done
SCORE = Total WALL BALL reps completed as a team

-2 minutes to finish once 1st team finishes full assignment
-1st place team earns 20 bonus reps

SET #2:
P1: 30 x Hang Power Clean (a: 115/85, i: 95/65, b: 65/35)
P2: Ball Slam until P1 done
P2: 30 x Hang Power Clean
P1: Ball Slam until P2 done
P1: 20 x Hang Power Clean
P2: Ball Slam until P1 done
P2: 20 x Hang Power Clean
P1: Ball Slam until P2 done
P1: 10 x Hang Power Clean
P2: Ball Slam until P1 done
P2: 10 x Hang Power Clean
P1: Ball Slam until P2 done
SCORE = Total BALL SLAM reps completed as a team

-2 minutes to finish once 1st team finishes full assignment
-1st place team earns 20 bonus reps

SET #3:
P1: 30 x Shoulder-to-Overhead (a: 115/85, i: 95/65, b: 65/35)
P2: Wall Ball until P1 done
P2: 30 x Shoulder-to-Overhead
P1: Wall Ball  until P2 done
P1: 20 x Shoulder-to-Overhead
P2: Wall Ball  until P1 done
P2: 20 x Shoulder-to-Overhead
P1: Wall Ball  until P2 done
P1: 10 x Shoulder-to-Overhead
P2: Wall Ball  until P1 done
P2: 10 x Shoulder-to-Overhead
P1: Wall Ball  until P2 done
SCORE = Total WALL BALL reps completed as a team

-2 minutes to finish once 1st team finishes full assignment
-1st place team earns 20 bonus reps

SET #4:
P1: 30 x Burpee
P2: Ball Slam until P1 done
P2: 30 x Burpee
P1: Ball Slam  until P2 done
P1: 20 x Burpee
P2: Ball Slam until P1 done
P2: 20 x Burpee
P1: Ball Slam  until P2 done
P1: 10 x Burpee
P2: Ball Slam  until P1 done
P2: 10 x Burpee
P1: Ball Slam  until P2 done
SCORE = Total BALL SLAM reps completed as a team

-2 minutes to finish once 1st team finishes full assignment
-1st place team earns 20 bonus reps

GRAND TOTAL SCORE = Total WALL BALL + Total BALL SLAM Reps over all 4 sets







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