Part A, For Load: 

 

Back Squat -  3 x 3 (Wk 2/3).

- Same load on all three sets. (Provided all sets & reps were met with good form) - Add 2.5kg onto last week. If you weren't in last week then look back to your most recent 4x5 wave. You can check your numbers here: Wk1. Wk2. Wk3. - It'll be heavy. If you want/need any spotters for these, ask!    

Part B:

100 Wall Ball Shots For Time* (9kg / 7kg, 10ft line)

 

. * 10 Med Ball Clean Penalty every time you fall foul to any of the following things: - Dropping the ball - Lowering ball below chest height when not repping out. - Resting ball against body (must be in hands only) - Leaning against a wall with ball wedged between you & wall Basically you should either be knocking out good reps or if you need a break then you  can hold it in your hands out in front of the body. - NO LOOPHOLES! -    

 

               

Post load from Part A and Post Time with number of penalties incurred (even if 0) from Part B to comments.

Going up or coming down???

The three stages of the much loved Wall Ball Shot

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