Med ball warm-up interspersed w/300 reps abdominal
Med ball throws - 4 each movement - underhand forward, overhead backwards, dive pass - only had a 4lb ball for these so that little thing FLEW! must have gone 25meters each time ha
Sprint warm-up
Flying sprints - ~20m acceleration into 20 meter sprint x 5 - 3min rest
Explosive Stair bounds - 3 contacts each x 4sets
Single leg squat - OMIT - psoas muscle in pain
Squat - work up to 235 x 3 x 4 (DELOAD PRIMARY MOVEMENTS THIS WEEK)
Single leg bent knee hip thruster-heels on bench 2 x 12 each leg
Pullups x 3sets, just went til good pump, varying grips
Stretch
5 min low amplitude abdominal exercises
2 contrast showers back-to-back (3 min hot, 1 min cold, total of 23 min, ending on hot interval)
20 minutes targeted SMR with rumble roller and tennis ball
10 min easy stretches w/long hold (adductor, abductor, quad/hip flexor, seated groin, piriformis)
1 contrast shower ending on cold interval (12 minutes)
[quote]young n wrote:
I assume no match this past weekend?
How are you liking the contrast showers?
Keep up the good work.[/quote]
No match - real bad snow/ice, everything cancelled for the weekend.
My coach advised that I could do that single contrast showers (3min hot, 1 min cold, total 12 min) as often as I like, but I find them to be more rejuvenating when used just once a week.
The recovery session I did Sunday though is when I can feel the restorative effects the most and my training the day following the Charlie Francis recovery is always great.
Incline treadmill walk - 10min @ 2.5mph @ 15% incline
Upper body weights warm-up
Bench neck bridge flexion - 45lbsx3x10 S/S 1-Arm DB Shrug - 95lbsx3x8
Bench press - work up to 235 x 5 x 4
Clapping Pushups - 4 x 3
1-Arm DB Floor Press - 75lbx2x15 each arm
Chest supported row - 35’s x 4 x 8
Shoulder giant set - supinated front db raise, supinated lateral db raise, face pull x 3 x 9 (not sure why 9 reps, just felt good)
EZ Bar Cable curl (close grip) 3 x 12 S/S Standing double DB hammer curl x 3 x 8
Med ball warm-up interspersed with abdominals:
med ball full swingx10, squatx10, chopx10, around the worldx10
Explosive throws - overhead backwards x 3 x 15meters; between legs forward x 3 x 15meters; dive pass x 3 x 10meters
Charlie Francis sprint warm-up
Flying sprints x 3 x 20m - complete recovery b/w reps
P.M. -
Upper body weights warm-up
Neck flexion 45lbsx2x12 S/S 1-arm smith shrug 45lbsx2x8
Bench Press - work up to 205 x 3 x 13 (no idea why I settled on 13 reps, but it felt fine)
yates row - 165lbsx3x12
External rotator swing to 90/90 - 30x3x12
Coaching youth rugby match
Upper body weights warm-up
Bench Neck bridge-flexion 45lbsx2x12 S/S 1-arm DB Shrug 80lbsx2x10 each arm
Bench Press - warm-up to 245 x 4 x 5
Clapping Pushups - 3 x 3
1-Arm DB Floor Press - 60lbs x 2 x 20each arm
Yates Row - 185lbs x 3 x 8
Shoulder giant set - supinated front db raise, supinated lateral db raise, cable pull apart x 2 x 10/10/15reps
Fat Barbell Curl S/S EZ Bar Cable curl x 2 x 15/10
Med ball warm-up interspersed with 150 reps abdominals (need ot make up more ab volume later this week)
Explosive throws - underhand fwd, overhead bckwrd, dive pass x 4 each
Charlie Francis sprint warm-up
Flying sprints - 3 x ~10m build, ~20m sprint
Team training - hi intensity, plenty of contact work. Played live rugby league for 30 minutes, I think I want to switch codes from union to league now, that was most fun I’ve had in a while on the pitch.