S&C Class 1
Workout:
A. Press 3 x 3; 3mins rest (look to increase weight on last week)
‘Anaerobic Lactic Capacity Test’
3 rounds fot time of:
Walking Lunge x 10/10 (1/4 BW per Hand)
KB Swing x 20 (24/26kg)
Sit Ups x 20
S&C Class 1
Workout:
A. Press 3 x 3; 3mins rest (look to increase weight on last week)
‘Anaerobic Lactic Capacity Test’
3 rounds fot time of:
Walking Lunge x 10/10 (1/4 BW per Hand)
KB Swing x 20 (24/26kg)
Sit Ups x 20
Heaviest Press Weight / Capacity test
Frank 50kg / 6’17 24kg, subbed lunges for 5 chins, 10 pushups
Morgan 45kg / 24,25kg 12min cut off (completed last 20 swings)
Richard 7.5kg / 8’24 28,22.5kg
Gerard 40kg / 7’21 24,15kg
Roland 47.5kg / 8’00 24,20kg
Rich 40kg / 5’53 24,15kg
Jenny 28kg? / 6’59 16,8kg
Aifric 28kg / 5’59 16,8kg
Grainne 28.5kg / 7’41 16,8kg
Tom 50kg / 6’30 24kg subbed lunges for 5 chins, 10 pushups
Cathy 25kg / 6’50 16kg, 6kg for 2 sets
Annmarie 17.5kg / 7’48 10kg, bw (10, 10, 20 sit ups)
Colman 47.5kg / 7’33 16, 17.5kg 15 for last set)