Olga gets good full body extension when throwing the heavy medicine ball overhead (for distance)
Overhead Ball Toss:
The overhead
ball toss tests
overall full body power/explosiveness. How do I do it? Start off by standing facing away from the direction you will
be throwing, with your heels at a start line. The starting position is
with the ball in both hands, held above the head, with arms extended. Keep
your arms extended, swing the ball down between your
legs while flexing the knees. Then in one motion the ball is flung up and
back over your head
(just like swings - to see a "how to" on swings CLICK HERE). Several practices may
be required to get the best trajectory for maximum distance. You can fall
backward over the start line after the ball is released.
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WORKOUT:
FOR TIME
Cross Jacks x 100
Squats x 50
Swings x 80
Press Out x 40
Cross Jacks x 60
Squats x 30
Swings x 40
Press Outs x 20
Burpees x 20
FOR TIME
Cross Jacks x 100
Squats x 50
Swings x 80
Press Out x 40
Cross Jacks x 60
Squats x 30
Swings x 40
Press Outs x 20
Burpees x 20
