S&C Class
Workout:
Power Clean – build up to heavy single then 2-2-2-2 @ 80%
then
DB Thruster x 1min
1min rest
Plyo Pushup x 1min
1min rest
KB Swing x 1min
1min rest
Burpees x 1min
1min rest
Fundamentals Class
Skill:
Power Clean
Workout:
Squat 3 x 5
then
DB Thruster 15-12-9
KB Swing 21-15-9
power clean single, double , db weight, kb weight, total reps
Louise: 27.5/ 25 , 4kg,16kg 159
Ali: 40/37.5, 6kg,16kg, 168
Clare: 55/40kg, 8kg,20kg, 135
Ross: 65/60, 10kg,24kg, 204
Ken: 80/60, 12.5kg,24kg, 202
Fundamentals:
squat weight, db, kb weight – time
Gwen 27.5kg, 5,12 – 2’18
Caitriona 35kg, 6,16 – 3’22
Denise 27.5, 6,12 – 3’22
Grainne 45 / 47.5 x 4, 6,20 – 3’18
Richard 70, 8, 20 – 2’50