Stu clawing out some heavy dead ball bear hugs, strongman style. Love it Stu Yeww!

Stu clawing out some heavy dead ball bear hugs, strongman style. Love it Stu Yeww!

 

Monday 6 am Civic Park
20:10
Ring pull left
Ring pull right
Dynamic hip extension
Squat
Alt lunge
Prone scapula
2 sets 6 minutes
30:30
Ring muscle up progressions
Ring push
Dumbbell hang high pull
6 sets 18 minutes 

Monday 345pm Just for girls Civic Park
20:10
Ring pull left
Ring pull right
Hip extension
Squat
Alt lunge
Prone scapula
2 sets 6 minutes
30:30
Ring muscle up progressions
Ring push
Dumbbell hang deadlift
6 sets 18 minutes 

Tuesday 6 am Cammeray Oval
20:10
Drop squat
Alt lunge
Good morning
Scapula flexion extension
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
2 sets 8 minutes
20:40
Box bounds
Single leg hops left then right
Single arm dumbbell snatch left then right
4 sets 20 minutes 

Tuesday 12pm Kennedy Reid Domain
20:10
Drop squat
Alt lunge
Good morning
Scapula flexion extension
Single leg squat left
Single leg squat right
Anterior dish
Posterior dish
2 sets 8 minutes
20:40
Dumbbell Squat press
Single leg hops left then right
Single arm dumbbell snatch left then right
4 sets 20 minutes 

Wednesday 6 am Georges Heights Oval
40:20
Barbell deadlift-clean complex x 4
Rope pull up x 4
Dead ball snatch throw overs x 4
60:60
ELDOA T1,T2
ELDOA T3,T4
3 sets 6 minutes

Thursday 6 am Civic Park
30:30:30
DB lunge pull right
DB lunge pull left
Rest
Bar woodchop left
Bar woodchop right
Rest
DB single arm single leg deadlift left
DB single arm single leg deadlift right
Rest
4 sets 18 minutes-6 minutes Dumbbell reverse crawl relay

Thursday 12 pm Kennedy Reid Domain
 30:30:30
DB lunge pull right
DB lunge pull left
Rest
Bar woodchop left
Bar woodchop right
Rest
DB single arm single leg deadlift left
DB single arm single leg deadlift right
Rest
4 sets 18 minute-45:15 Dumbbell reverse crawl 5 sets 5 minutes

Friday 6 am Civic Park
75:75
4 pull ups
8 push ups
16 alt single leg squats
6 sets 18 minutes
45:45
Bar scapular circle hang
Lower abdominals
4 sets 6 minutes

Saturday 7 am Georges Heights Oval (meet in the end car park via Dominion Crescent)
20:10
Squat
Alt lunge
Twister
T rotation
Hip extension left
Hip extension right
2 sets 6 minutes
TEAMS 1:2
1,2,3,4,5,6,5,4,3,2,1
Dead ball bear hug roll over complex
40 m hill sprint
Tag your partner in....
20 minutes as many rounds as possible as a team

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