UNCG Rugby Workout 10/25/10

Congratulations on the hard fought victory against Lander on the weekend. The most impressive part of the victory was continuing to play the game even when mistakes were made and turning around trusting your teamwork and your skills.

Warmup: Complete two sets of {10 Squats, 10 Pushups, 10 Situps, 10 Pullups, 10 Lunges each leg}

Lift: 5 x 8 Bench Press & 5 x Chin-ups. Begin every 60 sec using a weight that is approximately 70-75% 1RM.

Workout: Complete 3 Rounds of {20 Back Squats @ 135# barbell, 30 Shoulder Press @ 35# dumbbells} Scale the weight appropriately. If 135#/35# is more than 50% of your 1RM then use 50% of your 1RM (that means if you can’t press 70# dumbbells or squat 270# then use less!)

Post Time and Weight Used and Your 1Rm to Comments.

Optional Run: 7 x 40m sprints with 120 sec of recovery after your finish each sprint. You should feel fully recovered before beginning each sprint and then give a max effort!


2 thoughts on “UNCG Rugby Workout 10/25/10

  1. 10:58 used 135#/35#. since i took crap last week, i really focused on getting deep in the negative portion of the squat and really extending my hips in the positive portion of the squat. this was a hard work out for me. much of the gains i made in my shoulders i lost in my time away so i didnt do as well with the shoulder presses as i thought i would.

  2. 8:55 135#/35#. This one was INTENSE. 135# for 20 reps was a lot harder than i thought it would be. Felt great about my form throughout the wod and my legs def feel it now. 35 was a heavy pushpress with dumbbells for me but i am happy that i did it Rx’d.

    Bench: #115

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