The second day of lifting and the focus moves from the clean to the snatch. You may be asking why use the Olympic lifts? Both the full movements and the partial movements, encourage an athlete to develop strength, power, speed, agility and coordination. These are all critical athletic components of rugby and very few other exercises force adaption as quickly or effectively.
1. Power Snatch. 5 (sets) x 5 (reps).REST 2 minutes. Be patient with lift. The lift-off gathers speed until the bar hits maximum acceleration as it passes the hip.
2. Bench Press. 4 x 6. Rest 90 seconds. Lock your shoulders and hips onto the bench. Drive up using your lats, chest and triceps.
3. Front Squat. 3 x 12. REST 1 minute. Keep your elbows high and your core locked.
4a. Knees-to-elbows. 2 x 10. Without kipping, lift your knees up to your elbows, this will need you to pull with your arms and hips should rotate as well.
4b. Handstand pushups. 2 x 5. Walk into a handstand position against the wall. Lower your body quickly until your head touches the ground before driving yourself back to the start. Attempt to make a small triangle with your head and hands at the bottom and a straight line with your body at the top.
Complete 3 rounds of 1 minute as many 10m shuttles as possible. Rest 3 minutes between rounds.