Monday, May 14, 2012

Congrats to all the teams that participated in the USA Rugby Men’s Playoffs. The geography of the country creates a unique playoff structure and many have battled twice in less than 40 hours. If this was you, take today off! At most go for a swim or a long walk. For everyone else, it’s time to do work.

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)

Lift:
1. Thrusters. 5 (sets) x 3 (reps). The weight should be very challenging today. Take the weight from the ground and clean it to your shoulders. Keep your shoulders shrugged during the front squat to keep the bar prepped and ready. Attempt not to jerk the weight by re-dipping under the bar to finish the lockout.
2. Deadlifts. 5 x 8. High volume and the weight should be heavy (85%). You will need to keep your core locked and take your breath at the start of each lift and while in the upright position.
3. DB Incline Bench Press. 3 x 12. The object is a little hypertrophy work. After completing the 3 sets, finish with max rep pushups.

Conditioning:
Complete 5 rounds of 10 Thrusters @ 50% of your heaviest set of 3, 10 Pullups and 100m run.

Stretches:
Calves, forearms, chest, back, lower back and hips.

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