21st August -Slam Ball Central

Skipping training on Sunday always makes Tuesday’s session a bit tougher as I have some catch up to do.

I wanted to fit a met con in today to make up and with a new deliver at the gym of a load of slam balls I knew it had to include them.

Slam balls – a specially designed ball that you can throw/slam into the floor. It looks a bit like a very large stress ball but filled with something a bit heavier.

Strength was first on my list to attack.

Starting the intensification phase of the 8’s wave. Have you read up on juggernaut yet?

My warm up sets looked like this….

60%, 67.5% with 3 reps in each set.

Workings sets were 8 reps 3 sets at 72.5%

And of course Repping the last set.

Next up met con time!

I haven’t used a slam ball in maybe 3 years or more.

It’s not a favourite of mine, I will do it but only when I am told to. It’s not high on my hit list. I think because I am a lady and slam balls are quite a bloke-y primal move.

Anyways it’s new kit in the gym so I am up for giving it a once over.

We did 3 rounds of

20 slam balls

20 medicine ball cleans

20 knees to elbow

 

I can work through a met con like this no problem just not in the best of times as although I quite like doing them I have very few knees 2 elbow meaning I have to break down the 20 into 2’s and 1’s

Another move I need to improve on!

I got the work done in 16 minutes 37.

 

Sally Dixey is a Crossfit London personal trainer in Bethnal Green

 

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