Charmaine Weir working on unilateral stability

Charmaine Weir working on unilateral stability

Monday 6 am Civic Park
75 seconds
Squat Lat mobs L:R
Pec band L:R
PVC band external rotation
PVC external rotation L:R (pictured)
Front squat band mobs
1 set 6 minutes 15 seconds
Every minute
3 ring pull ups x 7
6 BB front squats x 7
50:10
Partner foam roller high plank battles
5 sets 5 minutes 

Tuesday 6 am Civic Park
30:30
Land mine seated twists
Swiss ball/standing pike push
Swiss ball Jack knife
6 sets 18 minutes
90:90
Alt PVC superman pause
Prone Inch worm
2 sets 6 minutes 

Tuesday 12 pm Woolloomooloo Kennedy Reid
30:30
Land mine seated twists
Swiss ball/standing pike push
Swiss ball Jack knife
6 sets 18 minutes
90:30
Alt PVC superman pause
3 sets 6 minutes 

Wednesday 6 am Georges Heights Oval
1:1
6 Double KB deadlifts
6 Double KB high pull/cleans
6 Double KB swings
Partner completes complex then alternates AMRAP 18 minutes
6 minutes
2, 4, 6, 8, 6, 4, 2 KB power snatch Indian file

Thursday 6 am Civic Park
1:1 density skills
15 Muscle up progressions
15 Band assisted push ups
15 horizontal bar pull progressions
18 minutes
45:45
Anterior hollow
Bar/ring hang
4 sets 6 minutes 

Thursday 12 pm Woolloomooloo Kennedy Reid
1:1 density skills
5 Muscle up progressions
10 Band assisted push ups
15 horizontal bar pull progressions
6 minutes each
45:45
Anterior hollow
Bar/hang
4 sets 6 minutes 

Saturday 7 am Georges Heights Oval
1:1
BB push up deadlift
Wall ball partner over shots
Partner 360 roll burpee
6 minutes
Wall ball reverse leg pass Indian file

 

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