S&C Class 1
Workout:
A. Power Clean 1,1,1,1,1
B. Test: Max rep Chins or Push Ups
C. Core Test: Tabata Sit Ups
or 500m Row
*if test have been completed;
4 rounds of:
Box Jump x 5
Double KB Snatch x 10
Ring Holds x 30sec
90sec rest
S&C Class 2
Workout:
A. Power Clean 1,1,1,1,1
B. Test: Max rep Chins or Push Ups
C. Core Test: Tabata Sit Ups
or 500m Row
Power Clean weight
Steph 51kg / pushups x 35 / Row 500m 1’51.3
Aifric 48.5kg
Jason 65kg / chins x 12
Morgan 55kg / Row 1’31.3
Roland 60kg / chins x 10 / sit up avg 13.75
Colman 55kg / sit up avg 10
Gerard 55kg / chins x 8 / 1’39.9
Colin push press x 3 40kg / chins x 17 / sit up avg 10.25
David push press x 3 40kg / chins x 5 / sit up avg 8.75
Steph push press x 3 30kg / chins x 7 / sit up avg 16.5
Cathy push press x 3 20kg / pushups x 7 / sit up avg 13.25
Grainne push press x 3 30kg / 500m row 1’54.4
Annmarie push press x 3 20kg / sit up avg 8.5