Saturday, October 6, 2012

If you have a game this week, good luck! The reward for working in your own time is increased confidence and an increased ability to execute through out the game. Most of all have fun! If you don’t have a game, then work hard. Most rugby players have a social life, so I have deliberately avoided extra work on this day. Get in, do work and enjoy your day off!

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:
DB/KB Thruster. 5 (sets) x 5 (reps).
BB Lunge with BB in the Front Rack. 4 x 6 each leg.
BB Bent Row. 3 x 12.

Optional:
Box Jump. 4 x 3.
Single Leg Squat. 3 x 8 each leg.

Conditioning:
Complete 3 rounds as quickly as possible of 400m run and 15 BB Thrusters.

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