S&C Class
Workout:
A. Mid Hang Clean Pulls 3-3-3-3-3
B. Hang Power Clean – ten mins to find a max rep
C. Hang Power Clean (70% of B) @ the top of each min do 2 reps, for ten mins.
then 6 rounds of:
5 Ring Rows
5 Push Ups
10 KB Swings
Sinead with 53.5kg, turn the volume off ’cause I am annoying.
Fundamentals Class
Workout:
A. Squat 5,5,5,5,5
then 6 rounds of:
5 Ring Rows
5 Push Ups
10 KB Swings
then
Weighted Sit Up 3 x 8-12
S&C Class
clean pull weight / hpc weight / 70% / kb weight – time
Peter -/-/20kg – 6’11
Neil: 70kg / 70kg / 60kg / 32kg – 6’16
Clare: 55kg / 53.5kg / 32.5kg / 28kg – 4’37
Sinead: 55kg / 53.5kg / 32.5kg / 28kg – 4’28
Laura H: 35kg / 32.5kg / 22.5kg / 16kg – 6’06
Laura S: 35kg / 32.5kg / 22.5kg / 16kg – 6’06
Fundamentals Class
heaviest squat weight / kb weight – time
Rich: 87.5kg x 4 / 24kg – 7’20
Grainne: db split squat / 20kg – 7’12
Ali: db split squat / 16kg – 6’49
Joanne 60kg / 16kg – 7’25
Denise: 40kg / 16kg – 8’39
Gwen: 45kg / 16kg – 8’00