S&C Class 1
Workout:
A. Press -> build up to heavy 5 then 2 more sets at 90%
B. KB Snatch tempo work;
1st set 1 rep every 4 sec, pause at top (15reps per min)
2nd set 1 rep every 5 sec, pause at top (12reps per min)
3rd set 1 rep every 6 sec, pause at top (10reps per min)
C. KB Swing Capacity Test -> 4mins
S&C Class 2
Workout:
A. Press -> build up to heavy 5 then 2 more sets at 90%
B. Row 500m x 3 @80%; 3mins rest
C. DB Ext Rotation @3011, 3 x 10/10; 1min rest
press heavy 5 -> drop set, kb reps , weight
Niall 60,55 , 87, 24kg
Will 60,55 , 85, 24kg
Clare 32.5,29 , 169 unbroken, 16kg
Sinead 30,27.5 , 150 unbroken, 16kg
Jenny 25,22.5 , 140, 16kg
Ellyn 25,22.5 , ? 16kg
Gwen 25,22.5 , 141,16kg
Karl 45,40 , 145,20kg
Paul 40,37.5 , 114, 28kg
Rich S 40×3,35 , 123, 20kg
grainne 27.5 x 2,25 – 1’56.1, 1’59.8, 2’00.8
roland 30 (rehab work) – 1’42.3, 1’45.3, 1’46.2