Gymnastics Warm Up
Handstand Push Ups
Toes to bar

Strength
HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest 2 minutes

Conditioning

3 rounds:

6 Front Squats @ 70%
50′ Sled Run (Empty Sled)

Note: Fronts Squats must be taken from the floor. Rest at least three minutes between rounds.

How to Stop Procrastinating on Your Goals by Using the “Seinfeld Strategy”

 

July Achievements

 

 

 

 

 

 

 

 

July Achievements

1. Ian Bell – 60Kg Snatch
2. Mark Lawlor – 10:20 “Amanda”
3. Conor Furniss – First Kipping Pull Up
4. David Rice – First Handstand Push Ups
5. Glen – First Handstand Push Up
6. Shane Healy – 1st Handstand Push Up
7. Sarah Doyle – 3 Strict Chin Ups
8. Emma Collins – 55kg Snatch
9. JOH – 3.46 “Diane”
10. Nadia – 8.52 “Diane”
11.Mark Lawlor – 9:28 “Diane”
12. Lydia – 15Kg Snatch
13. Lydia – 16Kg KBS
14. Lorraine – 2 UB RIng Dips
15. Adrian Byrne – Snatch 60Kg
16. Adrian Byrne – Fran 10:38
17. Fintan – 15 UB Handstand Push Ups
18. Fintan – 9 Muscle Ups
19. Shane Healy – Fran 13:37
20. Adrian Byrne – 87.5Kg C&J
21.Sami & Lisa – 29.2 Levels on Giant Jenga 
22. Lorraine – 3 UB Strict Pull Ups
23. Pam – 33.5kg Power Snatch
24. Rachel – 72.5Kg C&J
25. Philly(M) 80Kg C&J
26. Cass – 95Kg Power Clean (+10)
27. Adrian Lang – 55kg Power Snatch
28. Lisa – 1st Handstand
29. Shane M – 65Kg C&J
30. Shane Reid – 1st Handstand Push Up
31. Leah – 45Kg C&J
32. Niamh H – 42.5kg C&J
33. James – 5.53 “Amanda”
34. Bo -45kg C&J
35. Declan – First Double Unders
36. Declan – 85Kg C&J
37. Niamh L – 72.5 Kg HBBS (+2.5)
38. Ciaran – 130Kg HBBS
39. Nadia – 7.33 “Fran”
40. Shane M – 45Kg Snatch
41. Eoin W – 8 Bar Muscle Ups
42. Rachel – 2 UB Kipping Pull Ups
43. Rachel – 97.5kg HBBS (+5)
44. Simon Mc – 72.5Kg C&J
45. Mark Lawlor – 85Kg Snatch
46. Fintan – 72.5kg C&J
47. PJ – 135Kg HBBS (+10)
48. Shane M – 35kg High Hang Snatch
49. Lloyd – 200kg Deadlift (+10)
50. Emma C – Ring Dips
51. Emma C – 107kg HBBS (+5)
52. Sharon – 72.5 HBBS (+10)
53. Shane Reid – 125kg HBBS (+10)
54. Leah – 62.5Kg HBBS (+5kg)
55. Colm R – 120Kg HBBS (+10)
56. Tony – 140Kg HBBS (+5)
57. Steve T – 95Kg HBBS (+30)
58. Cass – 62.5kg Snatch
59. Donna – 107.5Kg HBBS (+2.5)
60. Donna – 42.5Kg Snatch
61. Ken – 165Kg HBBS (+5)
62. Mark Dawson – 95Kg HBBS (+10)
63. Kevin Redmond – 90Kg HBBS (+15)
64. Niamh Harding – 32.Kg Snatch!
65. Cass – 135Kg HBBS (+10)
66. Cathy – 25Kg Snatch 
67. Declan – 160Kg HBBS
68. Declan – 65Kg Snatch
69. Declan – 7.22 “Fran”
70. Dave M – 110Kg HBBS
71. Erica – 60Kg HBBS
72. Sean B – 115Kg HBBS
73. Niall – 125Kg HBBS
74. Bo – 60Kg HBBS
75. Julie – 50Kg Good Morning
76. Carol – 45Kg C&J
77. Sami – 107.5Kg Snatch
78. Nadia – 7 UB Strict Pull Ups
79. James – 97.5Kg Snatch
80. JOH – 130Kg Clean
81. JOH – 176kg HBBS (+11)
82. Steve D 90Kg HBBS
83. Colm O’ Reilly – 107Kg Power Clean & Push Jerk
84. Colm O’ Reilly – 175Kg HBBS
85. Gary – 67.5Kg C&J
86. Pete – 150Kg HBBS (+15)
87. Ian – 140Kg HBBS (+20)
88. Pittam – 62.5Kg HBBS (+2.5)
89. Pittam – 14.30 “Fran”
90. Colm C – 150Kg HBBS (+5)
91. Bob – 130Kg HBBS (+10)
92. Dave Murtagh – 185Kg HBBS (+5)
93. Lydia – 47.5Kg HBBS (+7.5)
94. Yvonne – 62.5Kg HBBS
95. Liam – 70Kg C&J
96. Niamh H – 55Kg HBBS (+10)
97. Erin – 37.5Kg HBBS
98. Simon Mc – 115Kg HBBS
99. Fintan – 110KG HBBS (+5)
100. Rory – 115Kg HBBS (+17.5)
101. Lisa – 72.5Kg HBBS (+5)
102. Dee – 70Kg HBBS (+2.5)
103. Sarah P – 50Kg HBBS (+10)
104. Eoin O’K 115kg HBBS (+10)
105. Kevin McG – 130Kg HBBS
106. Mark Lawlor – 140Kg HBBS (+10)
107. Adrian Byrne – 112Kg HBBS (+12.5)
108. James M – 95Kg HBBS (+10Kg)
109. Dave R – 14:26 “Fran”
110. Peter Kennedy – 9.30 “Fran”
111. Shane Reid – 60Kg Snatch
112. Phil – 92.5Kg HBBS
113. Caitriona – 50Kg C&J, 70Kg HBBS