Game Day! Good luck with your matches if you are playing, if not then put some time aside to get in the gym, it’ll make a difference in that first match.
Warm-Up: Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg . Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Hang Power Snatch. 10 (sets) x 2 (reps). Use 50% of your 1RM and begin every set at the top of the minute. Focus on getting the drive from your legs so the bar feels weightless and concentrate on the getting the turnover and snapping your elbows open at the same time as your feet land.
2. Deadlift. 5 x 5. Use 80% of your best 5 reps from the last four weeks. Focus on locking your core into place and maintaining your midline through the entire movement. Breath at the top of each rep and maintain your core at the bottom.
3. Military Press. 3 x 12. Use a weight that you can maintain perfect form and move quickly. There should be no rep where a sticking point becomes an issue. Focus on keeping your core tight and eliminate any body wiggle.
If you are doing this you don’t have a game this week, but your legs will get a great workout from this one. Complete 6 rounds as quickly as possible of 340m run (around a full size rugby field) and 30 air squats. Focus on driving your arms on the run, your legs will want to stop working, but if you keeping your arms moving you can increase your speed and shorten the time of your workout. Mind over matter! With the air squats, make sure you maintain your upright torso under the stress of fatigue and go below parallel.