UNCG Rugby Workout, 12/1/10

Warmup: 3min Row/bike/run, 10 front squats with bar, 10 lunges each leg, 10 tuck jumps, 10 pushups, 10 hang straight leg lifts

Strength: 3 supersets of 12 {DB Incline bench press, chest-to-ground pushups}, 5 sets of 5 front squats, 5 sets to failure of wide grip strict pullups.

Metabolic Conditioning: As many rounds as possible in 7 minutes of {14 lunges, 7 burpees}

Post loads and rounds to comments.

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UNCG Rugby Workout, 11/29/10

Time to start the winter strength and conditioning program. This is a good way to spend some time recharging the batteries before hitting the books. The workouts should last about an hour and the benefit is that in the spring you will be ready to get after the opposition.

Warmup: 2 Rounds of {20 Walking Lunges, 20 Pushups, 20 Supermans, 20 Situps}

Strength: 3 sets of 12 DB Squat, Curl and Press; 5 supersets of 5 {BB bench press, BB bent row}; 5 sets of 5 back squat. Each of the sets of bench, bent row and back squat should get heavier and on the 4th & 5th sets should be close to your 5RM.

Metabolic Conditioning: 5 reps of 100m Row with 20 seconds rest.

Post loads for strength and total time including rest for row to comments.

UNCG Rugby Workout, 11/26/10

The day after Turkey Day. I hope everyone’s family is doing well and that you all had a good trytophan induced snooze! Now it is time to start getting ready for the winter conditioning so we destroy our competition in the spring.

Warmup: 3 rounds of {20 squats, 20 pushups, 20 jumping jacks, 20 mountain climbers}

Workout: As many rounds as possible in 20 minutes with 1 round {10 burpees, 100m shuttle}

The 100m shuttle is a suicide with a cone placed at the start, then run out 5m, then back to the start, then run out to 10m, then back to the start, then run out to 15m, then back to the start, then run out to 20m, then back to the start, then run out to 25m then back to the start. IF YOU DON’T HAVE CONES THEN STEAL PEOPLE’S SHOES AND USE THEM AS MARKERS.

Post total number of complete and incomplete rounds to comments.

UNCG Rugby Workout, 11/24/10

I am expecting most of you to be at home with family. So this is short and sweet.

Warmup: 20 burpees

Workout: Complete 10 rounds of {15 Air Squats below parallel; 15 pushups chest to ground}

Post times to comments.

BTW if this takes you less 9 minutes you probably cut corners and didn’t go through the full range of motion on your pushups and squats. A world class athlete takes about 8 minutes to do this.

Pushing limits

So the other day Ben couldn’t lift with his upper body so I decided that we would do something very intense for te lower body. John decided to join us and we did three supersets of a heavy squat and a lighter squat. So each of us set up two bars. The goal was to build strength with the heavy then muscle endurance with the light. It was brutal and more mental than anything else. The pic is of the bars set up for squatting.

UNCG Rugby Workout, 11/22/10

This is a big week. Need to get a great start, hit Thanksgiving Day lunch hard then turn around on Friday or Saturday and get a good workout at home.

Warmup: 1000m Row, 10 pushups, 10 pullups, 10 single leg squats (each leg)

Strength: 5 sets of 3 Seated DB Shoulder Press, 3 sets of 8 Front Squat with hands in a clean position, 5 sets of 3 BB bent row

Metabolic Conditioning: Complete 5 rounds of {20 Back Squats with 115#; 10 25# Renegade Rows}
IF YOU THINK THE WEIGHT IS LITE FOR THIS MAKE SURE YOU FORM IS PERFECT AND YOU GO FAST!

Post weight for strength, any scaling and time for the metabolic conditioning to comments.


UNCG Rugby Workout, 11/19/10

Warm-up: 5 min jog, 10 burpees, 10 air squats, 60 second plank, 10 back extensions.

Strength: 5 sets of 5 Front Squat at 80-85% of 3RM for back squat, 5 sets of 6 flat dumbbell bench press, 4 sets of 8 free weight barbell bent row.

Metabolic Conditioning Workout: 30 dumbbell thrusters @ 25#, 30 butterfly situps. Four rounds for time.

Post weights and time to comments.