WS4SB Rugby Log

Training Training Logs
101

Not many cues, but I focus on putting as much force into the ground with my feet, and using my legs to initiate the drive, almost like a squat.

Haven’t done much in terms of sprinting in a while, because it’s too cold to do sprint work on a field and there isn’t much space in my gym to do much sprint work in. Also, I have been doing a lot of sprinting during rugby practice, so I am already getting some sprinting in, but sprinting in practice is more for conditioning.

102

Monday, February 25 2019

  • Close-Grip Bench Press
    45x5
    95x5
    135x5
    155x5
    185x5
    215x5
    220x3
  • DB Floor Press
    75x14
    75x12
  • Cable Row ss Face Pulls
    165x8/35x12
    165x8/35x12
    165x8/35x12
    165x8/35x12
  • DB Shrugs
    100x15
    100x15
    100x15
    100x15
  • Incline Curls ss Pushdowns
    35x10/57.5x15
    35x10/57.5x15
    35x8/57.5x15
    35x8/57.5x15
103

Wednesday, February 27 2019
Dynamic-Effort Lower

  • Hurdle Hop into broad jump
    8x1 w/32 inch hurdle
  • DB Split Squats front foot elevated
    60x10
    60x10
    60x10
  • Hypers
    50x12
    50x12
    50x12
  • Spread-Eagle Sit-ups ss Decline Twist
    45x15/10x15
    45x15/10x15
    45x15/10x15
    45x15/10x15
104

Friday, March 1 2019

  • Repetition-Effort Upper
  • Weighted Dips
    45x8
    45x6
    45x5, drop BWx8
  • Neutral Chins ss Face Pulls
    10x9 ss 35x12
    10x5 ss 35x12
    10x5 ss 35x12
    10x5 ss 35x12
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs ss Spider Curls ss Overhead Extensions
    110x10/45x10/60x10
    110x10/50x10/60x10
    110x10/55x10/60x10
  • Plate Pinch Gripper
    135x10
    135x10
    135x10
105

Saturday, March 2 2019
Max-Effort Lower

  • Box Jumps
    3x3 @36in
  • Front Squat
    45x5
    95x3
    135x3
    155x3
    185x3
    205x3
    225x1
  • Prowler Marches
    480x12
    480x12
    480x12
  • KB Swings
    70x12
    70x12
    70x12
  • Side planks ss Hanging leg raises
    3 rounds of 30 sec each/15 reps
106

Monday, March 4 2019
Max-Effort Upper

  • Close-Grip Bench Press
    45x5
    95x5
    135x5
    155x5
    185x5
    205x3
    225x3
  • DB Floor Press
    75x15
    75x12
  • Cable Row ss Face Pulls
    170x12/35x12
    170x12/35x12
    170x12/35x12
    170x12/35x12
  • DB Shrugs
    105x15
    105x8
    105x8
    105x8
  • Incline Curls ss Pushdowns
    35x10/60x15
    35x10/60x15
    35x10/60x15
    35x10/60x15
107

Wednesday, March 6 2019
Max-Effort Lower

  • Hurdle Hop to Broad Jump
    4x3 @ 34in
  • Front Squat
    45x5
    95x5
    135x3
    155x3
    185x3
    205x3
    235x2
    245x1
    255x1
  • DB Split Squats
    65x6
    65x6
    65x6
  • Hypers
    60x8
    60x8
    60x8
  • Hanging leg raises ss side planks
    3 rounds of 15/30 sec each way
108

Thursday, March 7 2019
Repetition-Effort Upper

  • Weighted Dips
    45x12
    45x7
    45x5
    drop BWx8
  • Neutral Chins ss Face Pulls
    15x9/35x12
    15x6/35x12
    15x6/35x12
    15x6/35x12
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12 drop 10x8 drop 15x12
  • DB Shrugs ss Spider curls ss overhead extensions
    115x10/55x10/65x10
    115x10/60x10/65x10
    115x10/65x8/65x10
  • Plate Pinch Gripper
    70 for 3x5
109

Monday, March 11 2019
Max-Effort Upper

  • Close-Grip Bench Press
    45x5
    95x5
    135x5
    155x5
    185x5
    205x3
    230x3
  • DB Floor Press
    80x9
    80x10
  • Cable Row ss Face Pulls
    175x12/35x12
    175x12/35x12
    175x12/35x12
    175x12/35x12
  • DB Shrugs
    110x15
    110x8
    110x8
    110x8
  • Incline Curls ss Pushdowns
    35x12/62.5x15
    35x10/62.5x15
    35x10/62.5x15
    35x10/62.5x15
110

Wednesday, March 13 2019
Dynamic-Effort Lower

  • Triple Broad Jumps
    8x2 (best was slightly over 8 yards)
  • DB Split Squats front foot elevated
    65x10
    65x10
    65x10
  • Hypers
    60x10
    60x10
    60x10
  • Spread-Eagle Sit-ups ss Russian Twists
    45x15/10x15
    45x15/10x15
    45x15/10x15
    45x15/10x15
111

Friday, March 15 2019
Repetition-Effort Upper

  • Incline DB Press
    70x18
    70x12
    70x10 drop 50x5
  • Neutral Chins ss Face Pulls
    20x6 ss 35x12
    20x4 ss 35x12
    20x4 ss 35x12
    20x4 ss 35x12
  • Seated Laterals
    20x8
    20x8
    20x8
    20x8
  • DB Shrugs ss Barbell Curls ss Skullcrushers
    120x10/80x10/65x10
    120x10/80x10/65x10
    120x10/80x10/65x10
  • Plate Pinch grip w/3 sec hold
    160x3
    160x3
    160x3
112

Saturday, March 16 2019
Max-Effort Lower

  • Front Squat
    45x5
    95x5
    135x5
    155x3
    185x3
    205x3
    225x3
    245x1
  • Prowler Marches
    480x12
    535x12
    570x12
  • GHR
    BWx10
    BWx10
    BWx10
  • Sprinter sit-ups ss moving side plank ss toe touches
    3 rounds of 20 each
113

Monday, March 18 2019
Max-Effort Upper (Deload)

  • Close-Grip Bench Press
    45x5
    95x5
    135x5
    155x5
    175x5
  • DB Floor Press
    60x15
    60x15
  • Cable Row ss Face Pulls
    130x12/25x12
    130x12/25x12
    130x12/25x12
    130x12/25x12
  • DB Shrugs
    85x15
    85x15
    85x15
    85x15
  • Incline Curls ss Pushdowns
    25x15/50x15
    25x15/50x15
    25x15/50x15
    25x15/50x15
114

Wednesday, March 20 2019
Max-Effort Lower (Deload)

  • Box Jumps
    3x3 @30in
  • Front Squat
    45x3
    95x3
    135x3
    190x3
  • Prowler Marches
    180x2x12
  • Reverse Hypers
    25x10
    35x10
    45x10
  • Sprinter sit-ups ss moving side planks ss toe touches
    1 round of 20 each
115

Friday, March 22 2019
Repetition-Effort Upper (Deload)

  • Incline DB Press
    55x2x15
  • Chins ss Face Pulls
    BWx3x6/20x3x20
  • Seated Laterals
    15x3x8
  • DB Shrugs ss Barbell Curls ss Skullcrushers
    90x2x10/60x2x10/50x2x10
116

Monday, March 25 2019
Max-Effort Upper

  • 2-Board Press
    45x5
    95x5
    135x5
    185x5
    205x5
    235x5
    240x3
  • Flat DB Press
    85x12
    85x6
  • DB Row ss Face Pulls
    85x12/40x12
    85x12/40x12
    85x12/40x12
    85x12/40x12
  • DB Shrugs
    90x15
    90x15
    90x15
    90x15
  • Incline Curls ss Pushdowns
    35x15/65x15
    35x10/65x15
    35x8/65x15
    35x8/65x15