Congratulations to the Philippine Volcanoes for winning the HSBC A5N Division 1 Championship over the last week. The team had wins over Singapore, Chinese Taipei, and Sri Lanka to win promotion to the top flight A5N and the next stage of Rugby World Cup 2015 qualifications. The best part was to see the home Filipino fans cheering at Rizal Memorial Stadium. A great job the management especially Expo Mejia and Matt “Chooky” Cullen.
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. Thrusters. 3 (sets) x 20 (reps). These are high rep sets, so the weight should be very light, for many this will just be a 45#/20kg bar. Keep your elbows high on the squat and carry the momentum through the movement to lockout overhead.
2. Deadlift. 5 x 5. This is the heavy lift for the day. Add weight to each set, start your first work set at 75% and work up to between 85-90% for your last set. Lock your core before you address the bar and maintain that through the movement.
3. DB Incline Bench Press. 4 x 8. This replaces the weighted dip, the focus is more on controlled reps through a full range of motion. Take 2 seconds on the way down before being explosive on the way up.
Complete rounds of 21-15-9 reps of Power Snatch (95#) and burpees. Use a weight that you can maintain good form with, this maybe just the bar for some because the burpees will take it out of your shoulders and hips. NEVER STOP ON THE BURPEES! Embrace the suck and push through the pain. This workout needs to take less than 9 minutes, but some will do this in around 5.
Lower back, hips, quads, Achilles, calves and shoulders.