S&C Class 1
Workout:
A. Dips @3011, 3 x 5; 3mins rest
-or-
DB Bench 3 x 10; 2mins rest
B1. DB Row 3 x 12/12; no rest
B2. DB Seated ‘Clean & Press’ 3 x 12; 90 sec rest
C. Core Testing
(Side Plank, Knees to Elbows, Sorensen Test)
S&C Class 2
Workout:
A. Dips @3011, 3 x 5; 3mins rest
B1. DB Row 3 x 12/12; no rest
B2. DB Seated ‘Clean & Press’ 3 x 12; 90 sec rest
C. Battle Rope @100%, 5 x 20sec/ 1min rest
heaviest dip weight @3011
Colman BW x 3 Sorensen 1’12
Jenny 12.5kgs db bench – side plank 1min per side
Richard 8kg x 5 – 500m row 1’33.5
Roland 12kg x 3 – side plank 90sec – PASS
Rich 16kg x 5 – Knees to Elbows x 9
Jason 41kg x 4 – Knees to Elbows x 12
Gerard 16kg x 3 – Knees to Elbows 11
Tom 25kgs db bench – Sorensen 1’10
Steph 5kg x 3 – Sorensen 2min – PASS
Colin 24kg x 3 (20kg x 5 no tempo) – Sorensen 1min