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.

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.

UNCG Rugby Workout, 11/17/10

It is is time to start lifting heavy. Push your limits and aim to set new PRs. These workouts are longer because you don’t have rugby training.

Warmup: 3 min row, 10 front squats with barbell, 10 pushups, 20 situps, 10 lunges each leg, 10 pullups

Strength: 5 sets of 5 back squat at 90% of 3RM, 3 sets of 8 Supersets {incline bench at 80% of 3RM and chinups (if necessary use assist)}, 4 sets of 12 dumbbell shoulder press.

Metabolic Conditioning Workout: 200m row, rest 30 secs for 6 sets. ROW ON SETTING TWO (2).

Post highest weight lifted for strength and total time INCLUDING rest for row.

UNCG Rugby Workout, 11/15/10

Welcome back! I sorry I didn’t get this up earlier. This one is built for a Monday, there is no getting around it this is going to suck!

Warmup: 800m run

Workout: 1 Round is {10 Pullups, 20 Situps, 30 Burpees}. Complete a round as quickly as possible then REST for 2 min. Complete 6 Rounds.

Post for each round and total time including REST to comments.

Also congratulations to Crawford and Shane for starting for the NC Elite All-Stars in their 46-19 victory over the Palmetto Elite All-Stars and Matt for starting for the NC Emerging All-Stars in their 16-15 victory over the Palmetto Emerging All-Stars

Shane, Crawford and Matt at the NC All-Star Weekend

UNCG Rugby Workout 11/4/10

This is the first workout of the off-season and it is to establish some strength benchmarks. This should be done with a lifting partner who knows how to spot. If possible go in small groups taking an experienced lifter with you. I am posting this a couple days early because if there is enough of a response I maybe able to arrange two times to complete this total either at the school rec center or the CrossFit. POST TO COMMENTS BY WEDNESDAY EVENING!

Warmup: 3min Row or Run, 10 air squats, 10 pushups, 10 lunges each leg, 10 pullups, 10 burpees.

Workout: UNCG Rugby Total. Find a 3 rep max of back squat, incline bench press and deadlift plus max rep strict pullups.

Post weight for each lift and then a combine total score.

How to find a 3 rep max
Complete a set of 10 with just the bar for each lift. Then complete a set of 5 with what you estimate to 50% of your 3RM. Then complete a set with 80-90% of your 3RM. Then take 2 attempts at setting a 3RM. If you know you could complete 5-6 reps at the weight on the first lift of 3RM attempt then put the weight down, increase the weight, rest for 2 minutes and then start the attempt again. REST no more than 5 minutes and no less than 3 minutes between 3RM attempts.

How to find max rep strict pullups
Jump up to a straight bar and start from the a deadhang. Keeping your legs and hips still pull until your chin clears the bar before descending until your arms are completely straight.