S&C Class
Workout:
A. Power Clean – find 1RM (take 10minutes)
B. Power Clean x 2 (80% of A) @ start of each minute for 10minutes
C. Ring Rows 3 x max (2mins rest)
D1. DB Hang Squat Cleans 3 x 5 (no rest)
D2. Box Jump 3 x 10 (no rest)
Fundamentals Class
Workout:
A. Squat 3 x 6-8 (3mins rest)
B. Press 3 x 6-8 (3mins rest)
C1. DB Row 3 x 10/10 (no rest)
C2. DB Lunge 3 x 10/10 (no rest)
Heaviest Power Clean / back off weight / ring rows
Neil: 60/50kg, 10,10,9
Ross: 60/50kg, 15,11,8
Rian: 60/50kg, 10,10,8
Clare: 45/37.5kg 7,9,8
Aoife: 35/32.5kg 7,7,10
Laura H: 30/25kg 8,8,8
Fundamentals:
heaviest squat weight / press weight
Denise: 45kg x 8 / 22.5kg x 8
Gwen: 45kg x 8 / 22.5kg x 8
Ellyn: 55kg x 8 / 22.5kg x 8
Jenny: tech / 15kg x 5