Guys, this is a great workout for us! We're wall-ballers at heart, and we've been practicing double-unders while fatigued for 3 weeks (whether you realized it or not.) Be optimistic!
A couple of things from the video: the ball Holmberg is using is made by Rogue. It's sold as 'virtually indestructible' - but it's a terrible ball. It changes shape every time it hits the wall, it's really wide, and the grip sucks. I've used them a few times, and I'm happy we use rubber.
In the demo video, Holmberg also uses an inefficient catch and throw. His hands are on the outside of the ball, squeezing in, which will destroy your shoulders (harder to throw when your shoulders are internally rotated, AND harder to hold while squatting.) Keep your elbows down and under when you throw AND when you catch. Our balls give us a HUGE advantage.
Also notable: if you drop the ball, you don't have to stand up with it before resquatting. Just squat as you're picking it up.
Finally, aim for the same spot every time. Most shoulder fatigue comes from reaching for the ball, not from catching it. Try an experiment: Hold the ball at arm's length for as long as possible. Then hold it in close to your chest. HUGE difference. Hitting the same spot on the wall every time means that the ball falls into the right 'nest' at your chest every time. Funny mantra for the week: Nest at your chest.
Finally, the muscle-up: it's a chest-to-rings pullup, and a dip. I can think of at least 4 women who are capable (but haven't done it yet.) Today's the day!
We'll set up 2 sets of rings on the monkey bars for the shorter folks (who also need narrower ring setup than what we usually use.)
KStarr's mobility for this week: http://www.mobilitywod.com/2010/10/episode-53-muscle-up-and-wall-ball-prep.html