If you don’t have a game this is a great opportunity to move some heavy weight. Take your rest between sets and really go after those big numbers. This will test your mind and body.
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. Power Snatch. 5 (sets) x 2 (reps). With the power snatch, focus on driving up as the bar comes into your hips before pulling yourself under the bar. Pulling yourself under a bar is hard to do, but the first time you consciously do it every aspect of this lift will improve.
2. Back Squat. 5 x 5. Go heavy. Focus on keeping your chest up and your head neutral. Drive out of the hole by forcing your heel into the ground and opening your knees and hips at the same time.
3. Deadlifts. 5 x 3. Go heavy. Focus on locking your core into place and maintaining the natural arch your back throughout the lift.
4. Military Press. 4 x 12. This should be a weight that is hard for the last 2-3 reps of each set. Military Press is a strange beast because a couple of pounds too much and you won’t be able to perform the lift. So my advice would be to make slight weight increases every set.
“The Chief” is a CrossFit workout that uses interval work and moving moderately heavy weights and your own body (click here for workout). It is a brutal little workout, but very effective for rugby. Lifting a moderately heavy weight from the ground to the shoulders, is the same kinetic pathway that is used in tackling or clearing out, the pushups is getting off the ground, and the squats is the fatigue of running out a whole game.