by Mark Divine
Slammer
Dec 20 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 3 Rounds: 10 x jumping squats, 10 x push ups, 400m run
Work Capacity: 50-40-30-20-10 reps of the following for time…
- Jumping Pull ups
- Ball Slam
Durability: 4 x 800m sprint(1:30interval). 4 Rounds: 10x Weighted sit ups, 60 sec Farmers carry (70#), 10 x Seated Russian twist @25lbs, 10x back extension. Active Stretch or Yoga.
Equipment: Pull-up bar, slam ball. Train hard, stay safe and have fun –Mark Divine
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Medicine ball slam is my favorite – good anger management =)
what can we do to substitute ball slams?
I doubt this is really a good sub, and anybody else please chime in, but a basketball might work. It is definitely lighter, but also bounces more, so you have to be a little quicker…
SLEDGE HAMMER STRIKES ONTO A TYRE ARE A GOOD SUB
Do not use a basketball for ball slams unless you like to bloody your nose.
What about using a 45lb plate and swing it up and down in the same motion?
a 45lb. plate is about twice the weight of a medicine ball, and that would be more like k.b. swings honestly. For the farmer carry- that’s 70# per arm right?
There are no slam balls at my gym so I sub slashers w/halo using a 35# dumbbell.