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November’s 1rm PR’s
Marcus G        OHS                             35kg
Julia                Back Squat                 70kg
Raedi              Back Squat                  90kg
Marcus           Back Squat                 90kg
Clara               Back Squat                 85kg
Gav                  Back Squat                 120kg
Anne               Back Squat                 60kg
Lili                   Back Squat                 47.5kg
Scott                Back Squat                 125kg
Danny             Back Squat                 110kg
Marie              Back Squat                 70kg
Conan             Back Squat                 120kg
Fiona               Back Squat                 68kg
Cliona             Back Squat                 70kg
Emily              Back Squat                 60kg
Criona             Back Squat                 80kg
Alan                Back Squat                 85kg
Andrew          Back Squat                 95kg
Seafra             Back Squat                 72.5kg
Andrew          Press                           60kg
Dave Moore   Back Squat                 180kg
Dee                    Back Squat                 60kg
Richie .C          Back Squat                 125kg
Jack                  Back Squat                 130kg
Gregg                Back Squat                 135kg
Gillian              Deadlift                      67kg
Orla                   Deadlift                      60kg
Alan.H             Press                           47.5kg
Anne               Deadlift                      75kg
Julia                Press                           35kg
Conor              Back Squat                 170kg
Vicky               Back Squat                 75kg
Vicky               Press                           37.5kg
Orla                 Press                           34kg
Bren                Back Squat                 140kg
Bren                Thruster                     85kg
Paddy.P          Back Squat                 97.5kg
Cri                     Press                           36kg
Fiona               Deadlift                      91kg
Julia                Deadlift                      77.5kg

Well done to everyone who took part in teamed fight gone bad saturday good intensity shown by everybody.

Workout of the day:
TESTING DAY – Please follow prescription and report scores.
Fives sets of:
press @ 20×1 tempo
Rest 3-4 minutes – work on mobility while resting

for the press and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

+
3 rounds @85% – constant movement
100 doubles unders
30 kb swings
15 pushups

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