{"id":1099,"date":"2012-01-11T22:45:03","date_gmt":"2012-01-11T22:45:03","guid":{"rendered":"https:\/\/southdublinsc.ie\/?p=1099"},"modified":"2012-01-11T22:45:03","modified_gmt":"2012-01-11T22:45:03","slug":"workout-wed-11th","status":"publish","type":"post","link":"https:\/\/southdublinsc.ie\/workout-wed-11th\/","title":{"rendered":"Workout – Wed 11th"},"content":{"rendered":"
S&C Class<\/strong><\/span><\/p>\n Workout:<\/em><\/p>\n A. Deadlift – work up to a 5RM @ 80-85% of max<\/p>\n B1. Russian Twist (Lying) 3 x 12 then<\/p>\n 10 x Goblet Squat <\/p>\n Fundamentals Class<\/strong><\/span><\/p>\n Workout:<\/em><\/p>\n A. Squat 5,5,5,5,5<\/p>\n B. T-Bar Row 3 x 12<\/p>\n C1. KB Swing 5 x 15 S&C Class Workout: A. Deadlift – work up to a 5RM @ 80-85% of max B1. Russian Twist (Lying) 3 x 12 B2.Hammer Curl 3 x 10 B3. DB ‘Power Clean’ 3 x 8 then 10 x Goblet Squat 10 x KB Swing 10 x DB Burpess (45 sec rest) Fundamentals Class Workout: A. Squat 5,5,5,5,5 B. T-Bar Row 3 x 12 C1. KB Swing 5 x 15 C2. Burpees 5 x 5 (1min rest)<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[166],"tags":[],"yoast_head":"\n
\nB2.Hammer Curl 3 x 10
\nB3. DB ‘Power Clean’ 3 x 8<\/p>\n
\n10 x KB Swing
\n10 x DB Burpess (45 sec rest)<\/p>\n
\nC2. Burpees 5 x 5 (1min rest)<\/p>\n","protected":false},"excerpt":{"rendered":"