Gymnastics Warm Up
10 Minutes, Alternating:
Chest to Bar Pull Ups
Ring Dips

Skill
7X2 Hi-Hang Clean + 1 Split Jerk – heaviest possible, rest 60 sec.

(Clean Learning Progression)

Conditioning
3 Rounds:
10 Handstand Push Ups
15 Toes to Bar
200m Run

Rest 1:1

ALL the PRs!

ALL the PRs!

1. PJ – 60Kg Snatch
2. PJ – 145Kg Deadlift
3. Emma C – 62.5Kg Clean & Jerk
4. Emma C – 50Kg Snatch
5. Emma C – 122.5Kg Deadlift (Gym Record)
6. Caitriona – 19:30 “Helen’ (Red/10)
7. Caitriona – 32.5Kg Snatch
8. Caitriona – 95Kg Deadlift
9. Caitiriona – Red/12 Pull Ups
10. David Q – 20:52 “Helen”
11. Sarah P – Toes to Bar
12. Andy L – Handstand Push Up
13. Andy L – 55Kg Clean & Jerk
14. Ciaran D – Strict Handstand Push Up
15. Micheal – Handstand Push Up
16. Ciaran D – Bar Muscle Up
17. Micheal – 130Kg Deadlift
18. Marcus – 1st Handstand Push Up (x27)
19. Lorraine – 50Kg Hang Clean
20. Lorraine – 40Kg Push Press
21. Eoin – 29 Handstand Push Ups
22. Leah Mc – 72.5Kg Dedalift
23. Leah Mc – 55Kg Back Squat
24. Ian – 47:11 10Km Run
25. Miriam – 2 Double Unders
26. Ken – 17:53 “Helen”
27. Phil – 1st Double Under
28. John W – 62.5kg Snatch
29. Lorraine – 11 Chest 2 Bar Pull Ups
30. Lorraine – 70Kg High Bar Back Squat
31. Lorraine – 55Kg Clean (+6.5Kg)
32. Rachel – 1st Chest to Bar Pull Up
33. Rachel – 110Kg Deadlift
34. Leah – 45Kg Clean & Jerk (in competition no less)
35. Leah – 60Kg High Bar Back Squat
36. Leah – 95Kg Deadlift
37. Mark L – 6 feet Handstand Walk
38. John P – Bodyweight Deadlift
39. Shane M – 61Kg Clean & Jker (13.4)
40. Siobhan – 45Kg Clean & Jerk
41. Derek – 115Kg Push Press
42. Caoimhe – 1st Double Under (x6)
43. Caoimhe – 50Kg Top Pull Deadlift
44. Fintan – Bar Muscle Up
45. Adrain B – Bar Muscle Up
46. Fintan – 48.5Kg Snatch
47. Christ – 175Kg Deadlift
48. Shane R – 135Kg Deadlift
49. Niamh – 72.5Kg Deadlift
50. Rachel – Kipping Pull Ups
51. Rachel – 1 Bar Dip
52. Rachel – 1:27 400m
53. Rachel – 50 Unbroken Double Unders
54. Dave M – 155Kg Deadlift
55. Lloyd – 180Kg Deadlift
56. Kev – 20 Unbroken Double Unders
57. Pam – 30Kg Snatch
58. Pam – 90Kg Deadlift
59. Phil – 70Kg Clean & Jerk
60. Bob – Blue Band Muscle Up
61. Colm Mc – 1st Handstand Push Up
62. Cass – 72.5Kg Clean & Jerk
63. Ian R – 140Kg Deadlift
64. Ian R – 53Kg Snatch
65. Adrian L – 105Kg High Bar Back Squat
66. Adrian L – 47.5Kg Snatch
67. Adrian L – 120Kg Deadlift
68. Shane M – Handstand Push Ups
69. Eric – 62.5Kg Snatch
70. Eric – 155Kg Deadlift
71. Shane M – 1st Kipping Pull Up
72. Eimear – 97.5Kg Deadlift
73. Eimear – 40Kg Snatch
74. Eimear – 70Kg High Bar Back Squat
75. Nick – 50Kg Snatch
76. Tony – 72.5Kg Snatch
77. Derek – 8:59 “Diane”
78. Kev – 67.5Kg Snatch
79. Pete K – 60Kg Snatch
80. Pete K – 86Kg Front Squat
81. Shane R – 50Kg Snatch
82. BoS – 110Kg High Bar Back Squat
83. Kev – 70Kg Snatch
84. BoS – 140Kg Deadlift
85. BoS – 4 Kipping Handstand Push Ups
86. Murtagh – 180Kg High Bar Back Squat
87. BoS – 80Kg Clean & Jerk
88. Maggs – 75Kg High Bar Back Squat
89. Eric – Handstand Push Ups
90. Pam – 65Kg High Bar Back Squt
91. Emma W – 47.5Kg Snatch
92. Emma W – 105Kg High Bar Back Squat (Gym Record)
93. Emma W – 105Kg Deadlift
94. Emma W – 8:13 “Diane” (Gym Record)
95. Emma W – 62.5Kg Clean & Jerk
96. Emma W – 65kg Clean
97. Robbie – 120Kg High Bar Back Squat
98. Eoin O’K – 120Kg High Bar Back Squat
99. Esteban – 112.5kg High Bar Back Squat
100. Simone – 57Kg High Bar Back Squat
101. Ian – 120Kg High Bar Back Squat
102. Kev – 110Kg High Bar Back Squat
103. Kev – 81Kg Front Squat
104. Dave Hickey – 75kg Snatch
105. Zara – 57.5Kg High Bar Back Squat
106. Louise P – 55kg High Bar Back Squat
107. Derek – 195kg High Bar Back Squat (Gym Record)
108. David R – 80Kg Clean & Jerk
109. David R – 160Kg Deadlift
110. David R – 18:20 “Diane” (Dips)
111. Tom – 102.5Kg Power Clean
112. Chris – 145Kg High Bar Back Squat
113. Rich – 95Kg Clean & Jerk
114. Marcus – 82.5Kg Clean & Jerk
115. Marcus – 85Kg Clean & Jerk
116. Laura – 47.5Kg Clean & Jerk
117. Adrian – 80Kg Clean & Jerk
118. Kev – 140Kg Deadlift
119. Eoin O’K – 6 Handstand Push Ups
120. Chris – 1 Handstand Push Up
121. Adrain B – 160Kg Deadlift
122. Nadia – 50Kg Push Jerk
123. Shane H – 47.5Kg Snatch
124. Jo’H – 205Kg Deadlift
125. Jo’H – 5:19 “Diane”
126. Cass – 160Kg Deadlift
127. Maggs – 90Kg Deadlift
128. Lisa – 95Kg Deadlift
129. Lisa – 47.5Kg Clean
130. Phil – 170Kg Deadlift
131. Sarah D – 70Kg 20RM
132. Sarah D – 22 Kips 5 minutes
133. Tom – 8 Handstand Push Ups
134. Colm – 165kg High Bar Back Squat (+10Kg)
135. Colm – 7:35 “DT” (-2:01)
136. Colm – 6:50 mile (-9seconds)
137. Colm – 200Kg Deadlift (+20Kg)
138. Colm – 4:39 “Diane” (Gym Record)
139. Tom – 130Kg High Bar Back Squat
140. Phil – 140Kg High Bar Back Squat
141. Colm – 8 Unbroken Muscle Ups
142. Andy P – 80Kg Clean & Jerk
143. Shane M – 115Kg High Bar Back Squat
144. Marcus – 102.5Kg High Bar Back Squat
145. Susie – 50Kg High Bar Back Squat
146. Sharon – 60Kg High Bar Back Squat
147. Eoin W – 70Kg Clean & Jerk
148. Ian – 2:54 800m Run
149. Elaine – 45Kg High Bar Back Squat
150. Elaine – 60Kg Deadlift
151. Wendy – 52.5Kg High Bar Back Squat
152. Kev – 1st Handstand Push Up
153. Carol – 80Kg Deadlift
154. Carol – 1 step handstand walk
155. Ken – Handstand Push Ups
156. Ken – 162.5Kg High Bar Back Squat
157. Ken – Toes to Bar
158. Adrian L – 3 Kipping Pull Ups
159. Laura – 4 Handstand Push Ups
160. Niamh L – 70Kg High Bar Back Squat
161. Niamh L – 95kg Deadlift
162. Shane M – 20 second Handstand hold
163. Laura – 70Kg High Bar Back Squat
164. Kev – 90Kg Clean & Jerk
165. Kev – 1st Strict Pull Up
166. Eoin O’K – 160Kg Deadlift
167. James – 95Kg Push Press
168. James – 92.5Kg Snatch
169. James – 130Kg Clean
170. Maggs – 50Kg Clean & Jerk
171. Nadia – 75 Unbroken Double Unders
172. Shane R – 70Kg Clean & Jerk
173. Niamh H – 32.5kg Clean & Jerk
174. David Hickey – 95Kg Clean & Jerk