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BALANCE

Illawarra Athletic – Balance

Weightlifting

a1: Lower push (3xM6-F8 (Rx+ 4xM4-F6))

Back squat @3010; 3×8-10

a2: Iso hip stability (3x(3×0:10/leg alt.))

SL box bridge hold; 3x(3×0:10/leg alt.)

a3: Postural endurance (3×0:30.side)

Kneeling pallof press hold; 3×0:30.side

Gymnastics

B1: Stability (3×8/arm (heaviest possible))

1/2 Turkish get up; 3×8/arm (heaviest possible)

b2: Upper pull (3xM8-F10)

Banded sup. chin-ups (Rx+ C2B) @2010; 3xM8-F10

Metcon

c: Metcon (AMRAP – Rounds and Reps)

EMOM12 (Rx+ AMRAP12)

i) Sandbag run 100m (Rx+ Row 300/250m)

ii) Thruster x15 (20/15kg) (Rx+ 30/25kg)

iii) Burpee x10 (RX+ with bar hop)

iv) Rest (Rx+ no rest, just AMRAP)

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