{"id":7191,"date":"2019-07-22T13:44:27","date_gmt":"2019-07-22T12:44:27","guid":{"rendered":"https:\/\/southdublinsc.ie\/?p=7191"},"modified":"2019-07-22T13:45:34","modified_gmt":"2019-07-22T12:45:34","slug":"workout-mon-22nd-july","status":"publish","type":"post","link":"https:\/\/southdublinsc.ie\/workout-mon-22nd-july\/","title":{"rendered":"Workout Mon 22nd July"},"content":{"rendered":"

A bit of a break for Sarah’s wedding but back to work today!<\/p>\n

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Warm Up:<\/strong>
\n90 90 Breathing<\/a><\/p>\n

Workout:\u00a0<\/strong>
\nA. Single Leg Glute Bridge 2-3 x 30sec each leg
\nB. Squat 5-3 x 3 @80-85% 1RM; 3-4min rest
\n*building on last week, 3-5 sets depending on fatigue – ideally same weigh across ALL sets, NOT build up to a 3RM<\/em>
\nC1. Press 3 x 10; 1min rest
\nC2. Pendlay Row 3 x 6; 1min rest
\nC3. Weighted Static Deadbug 3 x 30sec; 1-2min rest
\n(optional D: DB External Rotation 2 x 10\/10 @10% bench 1RM)<\/p>\n","protected":false},"excerpt":{"rendered":"

A bit of a break for Sarah’s wedding but back to work today!                         Warm Up: 90 90 Breathing Workout:\u00a0 A. Single Leg Glute Bridge 2-3 x 30sec each leg B. Squat 5-3 x 3 @80-85% 1RM; 3-4min rest *building on last week, 3-5 sets depending on fatigue – ideally same weigh across ALL sets, NOT build up to a 3RM C1. Press 3 x 10; 1min rest C2. Pendlay Row 3 x 6; 1min rest C3. Weighted Static Deadbug 3 x 30sec; 1-2min rest (optional D: DB External Rotation 2 x 10\/10 @10% bench 1RM)<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","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":[82],"tags":[],"yoast_head":"\nWorkout Mon 22nd July - 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-mon-22nd-july\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Workout Mon 22nd July - SDSC\" \/>\n<meta property=\"og:description\" content=\"A bit of a break for Sarah’s wedding but back to work today!                         Warm Up: 90 90 Breathing Workout:\u00a0 A. Single Leg Glute Bridge 2-3 x 30sec each leg B. Squat 5-3 x 3 @80-85% 1RM; 3-4min rest *building on last week, 3-5 sets depending on fatigue – ideally same weigh across ALL sets, NOT build up to a 3RM C1. Press 3 x 10; 1min rest C2. Pendlay Row 3 x 6; 1min rest C3. 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