A. Shoot Your Shots
AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)Scoring: Not Scored
* This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
* With bigger sets of wallballs and heavier deadlifts, we're looking to chip away at manageable sets today
* Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds
## WALLBALLS
* Use a weight that you are capable of completing 50+ unbroken reps when fresh
* Men throw to a 10 foot target
* Women throw to a 9 foot target
## DEADLIFTS
* Looking to move a heavy-ish weight to finish out each round
* This should be a load that you could cycle for 12+ reps unbroken when fresh
* Within the workout, you should be able to move the barbell for sets of 3 at minimum
## ROW
* If you're short on rowers or other equipment, stagger athletes by 3 minutes
# GENERAL WARM-UP [5:00 – 12:00]
## 30 Seconds Each
Easy Row
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Russian Baby Makers [Video](https://youtu.be/bhsZ7SURH34)
Moderate Row
Medicine Ball Deadlifts
Squats to Medicine Ball [Video](https://youtu.be/3eRg0HyxNcI)
Faster Row
Medicine Ball Slams [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
Squats with Medicine Ball [Video](https://youtu.be/bEdEr8Jge_Y)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY [12:00 – 15:00]
## Barbell Ankle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
## Barbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/p1mAkf1lhus)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## WALLBALLS
### Set-up Position
Our first focus on all movements will be our set-up position. In the wallball, we're talking about how far we are from the wall or the target. A standard set-up will be about an arms distance away, but will slightly vary based on height and mobility. If we're too close to the wall, it will likely cause an awkwardly upright squat that pulls us onto the toes. If we set up too far away, the ball is likely going to pull us forward on the way down. Feel out that "sweet spot" and find a landmark on the ground that can help you get into the right position consistently with each set.
### Timing of the Knee Bend
Our second focus on all movements will be the timing of the knee bend. This refers to the squatting portion of the wallball. Let's be patient and wait for the ball to make contact with the body before squatting. We're looking to *absorb* the weight of the ball instead of letting it *crash* down on us. Slowing down the movement by properly timing up the knee bend can make for more balanced wallballs.
### Movement Prep
Establish Set-up Position
5 Front Squats
5 Push Presses to Target
5 Thrusters
5 Wallballs
## ROW
### Set-up Position
Our set-up position on the rower can make each drive away much more powerful and effective. We'll keep it simple by focusing on three body parts:
* **Feet:** Set your foot stretcher so the strap is positioned over your pinkie toes with the heels down
* **Shoulders:** The shoulders should be placed forward of the hips, just like they would be in the bottom of a deadlift
* **Head:** Look to keep the head reaching tall, as this will help maintain a neutral spine position
### Timing of the Knee Bend
Getting the timing of the knee bend right in the recovery allows us to get back to the set-up position we just established. The goal here is to keep the legs straight until the handle passes over the knees on the way back in. To practice this, we'll feel out some slow rowing with locked out legs. This will train us to maintain a straight leg position as the hands and the torso move in towards the monitor.
### Movement Prep
20 Second Set-up Position Hold
20 Seconds Just Upper Body Rowing (Legs Locked)
20 Seconds Full Stroke
## DEADLIFTS
### Set-up Position
Similar to the rower, we'll focus on three body parts in the deadlift set-up position:
* **Feet:** Make sure the bar is positioned directly over the loops of the shoe laces for every rep of the deadlift
* **Shoulders:** Like the hang power cleans yesterday, look to get the shoulder blades on top of the bar
* **Head:** Keep the head and neck in line with the back in the set-up position like you have a neck brace on
### Timing of the Knee Bend
Just like on the rower, dialing in the timing of the knee bend is important for getting back to a good set-up position. On the way back down, we want to keep the shins relatively vertical until the barbell passes the knees. The knees can bend to lower the weight to the ground *after* the bar clears the knees. If the knees shoot forward too early on the way back down, it'll be difficult to hit any of the points of performance established in our set-up position section.
### Movement Prep
30 Second Set-up Position Hold
30 Seconds Slow Deadlifts
5 Deadlifts (With Lighter Weight)
# PRACTICE ROUND [25:00 – 35:00]
## 1 Round
*With Lighter Barbell:*
10 Wallballs
8 Calorie Row
6 Deadlifts
## 1 Round
*With Workout Barbell:*
5 Wallballs
4 Calorie Row
3 Deadlifts
# STRATEGY + WOD [35:00 – 60:00]
## GENERAL
* The priority of today's workout will be finding a sustainable break-up plan for the weighted movements while "recovering" on the rower
* The heavy weight of the deadlifts into the higher rep wallballs will be a challenging transition
* Having an idea of how you're going to best chip away at these two movements over the 18 minutes will allow for more consistent progress
* Thinking smaller chunks also makes these stations more mentally manageable to start
* Complete each movement as if you had to break-up them up the exact same way for 3 rounds in a row
* Consider the options listed below for the wallballs and deadlifts
## WALLBALLS
* **1 Set:** 45
* **2 Sets:** 25-20
* **3 Sets:** 15-15-15 or 20-15-10
* **4 Sets:** 15-10-10-10
* **5 Sets:** 9-9-9-9-9
* **6 Sets:** 8-8-8-7-7-7
## DEADLIFTS
* **1 Set:** 15
* **2 Sets:** 10-5 or 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3's or 5-4-3-2-1