S&C Class 1& 2
Workout:
A. Front Squat @80-85% 3 x 5; 3mins rest
B. Dumbbell Row 3 x 10/10; 90 sec rest
then
400m Run
40 Sit Ups
40 Push press (30/20)
40 Sit Ups
400m Run
S&C Class 1& 2
Workout:
A. Front Squat @80-85% 3 x 5; 3mins rest
B. Dumbbell Row 3 x 10/10; 90 sec rest
then
400m Run
40 Sit Ups
40 Push press (30/20)
40 Sit Ups
400m Run
front squat weight / conditioning time
Jenny 40kg box squat / 8’45 – row400m
Cathy 40kg box squat / 7’40 – 200m + 400m
Jason 72.5kg / 7’15
Rich 72.5kg / 9’25 Row400m
Brian 75kg / 9’03, 20 situps, 30 pushpress
Richard 72.5kg / 10’05
Tom 72.5kg / 8’19 run400m + row 400m
Roland 72.5kg / 9’40
Gerard 65kg / 9’30
Colin 55kg / 8’25 50kb 24kg swings instead of run
Grainne 40kg / 12’15 – 30 push press
Peter 40kg / 9’06 20sit ups,30push press