S&C Class 1
Workout:
A. Squat 3 x 5; 3mins rest
-or (depending on training age)
Squat x 5RM of the day, 2 x 5 @ 80%
B. then 5 rounds of:
Dips / Push Ups x 7
Burpees x 7
KB Swings x 7
C. Core Testing (Side Plank, Knees to Elbows, Sorensen)
S&C Class 2
Workout:
A. Squat 3 x 5
B1. KB Swing 3 x 15 (no rest)
B2. Plank / FLR x 30 sec (no rest)
C. Side Plank – target 90sec each side
squat weight / workout time, kb weight, dips rounds
Will 105kg / 5’40, 28kg, 3 rounds
Tom 90kg / 5’58, 32kg, 4 rounds
Frank 95kg / 5’08, 24kg, all
Roland 70kg / 6′?, 32kg, 1 round
Gerard 80kg, 5’32, 24kg, 4 rounds
Rich 82.5kg / 5’34, 32,28kg, 2 rounds
Aifric 55kg, 5’35, 20kg, push ups 2 rounds
Aoife 50kg, 5’00, 20kg, , push ups 2 rounds
Richard 90kg, 5’10, 24kg
Rich – Sorensen pass
Tom – Sorensen 1’15
Aoife – Side Plank pass
Roland – Side Plank L 70, R 60
Richard – side Plank L 1’25, R pass
8 o’clock class
squat weight / side plank
Annmarie – 27.5kg, 10 sec
Colin 50kg, pass (1’30 each side)
Dave 40kg, L – 1’26 R – 1’29