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.


5 thoughts on “UNCG Rugby Workout, 11/29/10

  1. DB squat curl press-35#’s
    Superset BB bench & BB bent row- 135, 155, 165, 175, 185
    Back Squats- 185# x 3 and 205# x 2

  2. DB Squat, press, and curl – #35

    Supersets (BB bench & BB bent over row) – #95,95,105,115,135

    Back Squat – #205, 215, 225, 245, 255

    WOD – I did it but messed up the time i think, 3:30 with the rests.

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