BobisMighty's Rugby Training Log

[da2ricky]

oh i actually separated my right shoulder during our semi-final game. it's been keeping me off the field for a while.

damn man... seems like you were just recovering from some shoulder issues not long ago. Hope the rehab process is quick.

[BobisMighty]

Hey guys, sorry i've been lax with updating this. I've been pretty busy lately, and too lazy to copy and past what I post in the sponsored log. Here's what I did yesterday.

5/28/13

Snatch focused workout

Warmup:
Foam Rolling
Soft Tissue work with lacrosse ball
EXTENSIVE MOBILITY WORK
I do a lot of the mobility work shown on mobilitywod.com. Here are the videos I focused on.



This helped a ton. I spent about 30 minutes of working on it.

I also want to work on my olympic lifts more this summer, so my right shoulder needs to get better soon so I'll be doing a lot more mobility work this summer, and I'll try to get a sports massage soon.

Workout:
Power Snatch
95x3 100x3 115x3 125x3 135x3 140x3 145x3 150x3 155x3 160x2
All sets done every minute on the minute
Have to do power, I don't have the shoulder mobility for the overhead squat just yet.

Snatch Pull
160x3 175x3 185x3 195x3 205x3
All pulls were about neck height, except for 205, that was nipple height.

Front Squat
225x5 245x5 250x5

Pendlay T-Bar Rows
135x10 160x6 170x2x5

An hour rest, I had some clients before I could finish my workout

Jump rope
3 sets of 100 jumps

Tire Flips
13 sets of 4 flips with 10 seconds rest

Battling Ropes
Tabata protocol (20 seconds on 10 seconds off)
9 rounds

Good first workout after the holiday weekend!

[scott_donald]

you are beating me on the o lifts already!!!

i suck...

nice front squatting there... now remember who has been following your journal for years we are more important to post for!!!

[BobisMighty]

you are beating me on the o lifts already!!!

i suck...

nice front squatting there... now remember who has been following your journal for years we are more important to post for!!!

lol duly noted. and it's about time i'm beating you on something dammit!

[audieswu]

Strong ass everything Bob! Man loving those Front Squats too great work bro!

[BobisMighty]

5/29/13

Jerk, Push Press, and Overhead Squat

Warmup:
Soft tissue work with lacrosse ball
More mobility work with bands

Workout:
Split Jerk
135x3 155x3 175x3 180x3 185x2

Push Press
135x3 155x3 185x3 195x3 205x2

Overhead Squat
45x2x5 65x5 85x5
More of a mobility issue than anything else here.

This was all I head time for really yesterday.

[scott_donald]

lol duly noted. and it's about time i'm beating you on something dammit!

i just suck at them... same today i just joined in with my 12 and 13 year olds in the long jump... and got beat by one girl and one boy!!!

why bothering with the overhead squats???

[BobisMighty]

i just suck at them... same today i just joined in with my 12 and 13 year olds in the long jump... and got beat by one girl and one boy!!!

why bothering with the overhead squats???

My right shoulder just has issue with mobility now. Something to do with too much internal rotation, so i'm trying to correct it with mobility work. basically i need to see a physio, but i don't have insurance. but what i'm doing is helping it now so far.

[BobisMighty]

5/31/13
Clean and jerk

Warmup:
Foam roller
Soft tissue work
Static hip flexor stretches
Mobility work

Workout:
Clean and jerk
135x3 155x3 175x3 185x3 195x3 205x3 215x2

Clean pull
215x3 225x3 245x3 255x3

Back squat
225x5 275x5 315x5

Pendlay Rows
135x10 155x10 175x10 185x10

Did the oly work on the minute. Shoulder felt good throughout. The clean and jerks were full cleans.

[BobisMighty]

6/3/13

Snatch

Warmups:
Soft tissue work
Mobility work
Band pullaparts
Tall snatches
Snatch balance

Workout:
Power Snatch
135x2 140x2 145x2 150x2 155x2

Snatch Pull
160x3 175x3 185x3 195x3 205x3

Front Squat
205x3 225x3 245x3 255x3
Tried a new stance.

Dumbbell Overhead Press
60x8 40x8
Shoulders were fatigued from the snatches

Tried a new stance that I read about the guy Kelly Star from Mobility WOD has been promoting in his new book. Its essentially both feet shoulder width apart, feet pointing forward, and shoving your knees out to the sides as much as possible. It involves a lot of ankle flexibility but I was able to do it pain free. It was very much hip centric though. More than I was used to. I felt my hips give out before anything else. I will experiment further with back squats on Friday.

[scott_donald]

thats the Chinese way of pulling -



great couple of sessions...

[BobisMighty]

thats the Chinese way of pulling -



great couple of sessions...

yeah i'm trying to get that in. gotta do more ankle work, and my hips need to get stronger. i'm loving the olympic lifting though.

[scott_donald]

yeah i'm trying to get that in. gotta do more ankle work, and my hips need to get stronger. i'm loving the olympic lifting though.

i have no problem at all and i am by no means strong or flexible in those areas... just guess spent the last year getting these positions...

[BobisMighty]

i have no problem at all and i am by no means strong or flexible in those areas... just guess spent the last year getting these positions...

yeah it's more my calve being way too tight. i can get down in that position fine for the clean and the squat, but when i try to get down there for the snatch all hell beaks loose.

[BobisMighty]

6/5/13

Jerk, Push Pull, Overhead Squat

Warmup:
Foam Roller
Soft Tissue Work with lacross ball
Mobility Work
This internal rotation drill has been night and day with regards to pain in my right shoulder


Workout:
Split Jerk
135x2 155x2 175x2 185x2 195x2 205x2 215x2 225x1

Push Press
135x3 155x3 175x3 185x3 205x3 215x2 225x1

Overhead Squat
45x5 65x5 85x5 45x5
Still working on flexibility here. Have to work on hips and ankles. Have to do a wider stance than I should at the bottom of this.

Snatch Balance
45x5

Pendlay Row
135x10 155x10 185x10

Pullups
BWx18(PR) BWx8
Was very surprised to hit 18 on my first go! All time PR, even more so then when I was 185lbs years ago. Personal note of pride, I tried out for American Gladiators right out of college at 185lbs and ran a 4.0s 40yd dash at 23. Time never to be repeated haha.

Kettlebell Swing
70lbsx10
Just tried it with a narrower stance, focused on opening up the hips and keep back straight. Was very easy at this weight.

[BobisMighty]

6/7/13

Clean and jerk

Warmup:
Foam roller
Soft tissue work with lacrosse ball
Band pullaparts
Static hip flexor stretch
Squat
Tall cleans

Workout:
Clean and jerk
135x2 155x2 185x2 205x2 215x2 225xfail
Made the clean just fine, failed the jerk. Couldn't lock it out

Clean pulls
225x3 235x3 245x3 255x3

Back Squat
235x3x8
I tried to do a 20 rep set but had no gas. Was tired from the cleans.

Pull ups
BWx13 BWx6
Second set bothered my shoulder so I stopped.

[audieswu]

Dang that's flying 4.0 on the 40 yards?

Grats on the PR on the pullups man, and I love that mobility drill from Kelly, he's one of my favorite youtuber.

Good call on stopping when your shoulder started acting up. Heal up quick bud!

[BobisMighty]

Dang that's flying 4.0 on the 40 yards?

Grats on the PR on the pullups man, and I love that mobility drill from Kelly, he's one of my favorite youtuber.

Good call on stopping when your shoulder started acting up. Heal up quick bud!

Thanks man! Yeah I miss that kind of speed. I'm working in getting it back.Shoulder isn't that bad, but its a work in progress. Its close to 100%.

[scott_donald]

loving the weights...

Jerk is all about speed!!! how close was it...

[BobisMighty]

loving the weights...

Jerk is all about speed!!! how close was it...

Very close. I guess i just didn't drop down fast enough while driving it over head.

[BobisMighty]

6/10/13

Snatch based workout

Warmup:
Foam rolling
Soft tissue work with lacrosse ball
Band pullaparts
Wall glides
Air squat
Tall snatches
Snatch balances

Workout:
Hang power snatch
95x5

Power Snatch
135x2 155x2
Stopped here. Was having a hard time with my right shoulder. We played a game the day before and I fell on it pretty hard. We did win 60-10 though.

Snatch pulls
155x3 175x3 185x3 195x3 205x3 215x3 225x3
Was pretty happy with this. Didn't bother my shoulder and was able to get them all to at least nipple height.

Front Squat
135x3 225x3 245x3 265x3
Have to work on hip mobility and my thoracic strength here some more.

[audieswu]

Strong snatch pulls and front squats Bob.

Sucks about your right shoulder but hey good job ya'll one

[BobisMighty]

Strong snatch pulls and front squats Bob.

Sucks about your right shoulder but hey good job ya'll one

Thanks Audie! It feels a lot better today. I probably should have given myself a day to rest after the game.

[da2ricky]

good to hear that shoulder is getting better. You about ready to start logging the ProMera stuff?!?!

[scott_donald]

so that was really high pulls then... hows the shoulder feeling after???

[BobisMighty]

good to hear that shoulder is getting better. You about ready to start logging the ProMera stuff?!?!

Hell yeah man! Let me know when you get yours!

so that was really high pulls then... hows the shoulder feeling after???

Yeah pretty much. It feels ok now, as long as I keep doing mobility stuff. It just froze up since i landed on it hard.

[BobisMighty]

6/12/13

Jerk and Push Press

Warmup:
Foam Rolling
Soft Tissue work with lacrosse ball
Band Pullaparts
Air Squats
Static Hip Stretches

Workout:
Split Jerk
45x5 135x2 155x1 185x1 195x1 205x1 215x1 225x1 235xfail
225 flew up but 235 barely got above my head.

Push Press
135x3 155x3 185x3 195x3 205x3 215x2
Changed the way I do this. I realized that my form on this earlier was more of a push jerk, since I was dropping below the weight, so I stopped doing that.

Military Press
135x4
Just to finish off the shoulders

Overhead Squat
45x5
Just to get the form down, didn't want to push my shoulders too much.

Pullups
BWx13 BWx8 BWx6

Conditioning:
Tire Flips with jumps
10 sets of 4 flips with 15 seconds rest
With this, I would flip the tire once, jump into the center of the tire, then over to the other side, then would flip the tire back.

Burpees to Pullups
3 sets of 4
Didn't really like these in my new gym, the bar wasn't high enough so I was too close to the bar when I stood up

Burpess
2 sets of 6

[audieswu]

Strong session Bob! Push pressing 215 is no joke. I really like your conditioning drill in the end as well.

[da2ricky]

Hell yeah man! Let me know when you get yours!

Yeah pretty much. It feels ok now, as long as I keep doing mobility stuff. It just froze up since i landed on it hard.

I got mine yesterday afternoon. If you want to start the thread feel free!

[NHfootball]

Thanks man! Yeah I miss that kind of speed. I'm working in getting it back.Shoulder isn't that bad, but its a work in progress. Its close to 100%.

4.0 40? Something's going on here...