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.


Advertisements

One thought on “UNCG Rugby Workout, 11/22/10

  1. Today was not a fun day.

    DB Shoulder Press: 40,45,45,50,50
    Front Squat: 135,145,155
    BB Row: 135,145,145,145,145

    WOD: 14:05. Renegade rows are no freaking joke. Definitely did not get the time i thought or expected i would. Working out by myself in a gym with with smooth music is a much different atmosphere. Its funny how much harder you push yourself with a coach in your ear and a person doing the same thing next to you. How can that intensity be translated into atmospheres such as the one i experienced? Is it realistic to think i can do that?

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s