S&C Class
Workout:
A1. Hang Power Snatch 3-3-3-3-3
A2. Box Jump 5-5-5-5-5 (3mins rest)
B. RDL 4 x 6
C1. 2KB Step Ups 4 x 10 (5 each leg)
C2. 2KB Swings 4 x 10
*partner workout – 1 works while 1 rests
Fundamentals Class
Workout:
A1. Press 3 x 5 (no rest)
A2. Band Pullaparts 3 x 10-12
then 5 rounds of:
5 Barbell Push Press
10 KB Step Ups
15 KB Swings
S&C Class
power snatch weight, box height / rdl / kbs weight, box height
Jared: 35kg, 30″ / 45kg? / 12kgs, 22,18″
Ross: 35kg, 30″ / 90kg / 12kgs, 18″
Sinead: 30kg, 30″ / 50kg / 12kgs, 18″
Clare: 30kg, 22″ / 50kg / 12kgs, 18″
Ali: 25kg, 18″ / 40kg / 8kgs, 18″
Louise: 15kg, hurdle / 30kg / 8kgs, 18″
Fundamentals:
press weight / push press, kb weight, box height – time
Gwen: 16kg / 15kg, 12kg, 8kg 18″ – 8’41
Denise: 16kg / 15kg, 12kg, 8kg 18″ – 8’07
Caitriona: 20kg / 15kg, 12kg, 8kg 18″ – 6’25
Richard: 27.5kg / 20kg, 16kg – 6’27