{"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
\nB2.Hammer Curl 3 x 10
\nB3. DB ‘Power Clean’ 3 x 8<\/p>\n

then<\/p>\n

10 x Goblet Squat
\n10 x KB Swing
\n10 x DB Burpess (45 sec rest)<\/p>\n

 <\/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
\nC2. Burpees 5 x 5 (1min rest)<\/p>\n","protected":false},"excerpt":{"rendered":"

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":"\nWorkout - Wed 11th - SDSC<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/southdublinsc.ie\/workout-wed-11th\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout - Wed 11th - SDSC\" \/>\n<meta property=\"og:description\" content=\"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. 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