UNCG Rugby Workout, 2/10/11

This weekend’s game it is time for us to step up and dominate. It is always fun to play Duke and they will be looking to get their season off to a strong start, but it’s not gonna happen against us.

Warmup: 20 Jumping Jacks, 20 Squats, 20 Pushups, 20 Situps

Speed Strength: Every minute complete 2 Back Squats at 50% of 1RM (it should feel light and you need to go fast) for 10 minutes. My weight for this is 230#, so unless you have a 455# back squat be sensible.

Metabolic Conditioning: Rounds of 22-18-16-12 {DB Push Press 25#, DB Lunges in Front Rack 25#) for time. Lunges are total for both legs.

Post loads and time to comments.

Toshi and Seta flank current USA 7s player Jone Nacqica from my days at San Francisco Golden Gate.

The skills challenge in on boys…let’s see what you got.



2 thoughts on “UNCG Rugby Workout, 2/10/11

  1. Fun workout this morning. Felt great during squats. Form was good and my main focus was making sure i exploded through my heels each time.

    Squat: 170#

    WOD: 5:07. Well i did a strict shoulder press which might have affected my time a little. Didnt realize they were push press. But happy with the time and working on my shoulders. They are a big weakness of mine and it felt good to work on that weakness this morning.

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