Squat
110x20
135x10
225x5
275x3
295x3x10 on the minute
OHP
110x5
135x5
170x5x3
170x1
Pull ups
15
Calf raise
170x10x2
220x10
3x10 single leg each side
Printable View
Squat
110x20
135x10
225x5
275x3
295x3x10 on the minute
OHP
110x5
135x5
170x5x3
170x1
Pull ups
15
Calf raise
170x10x2
220x10
3x10 single leg each side
Deadlift
135x10x2
225x5x2
315x5
365x5x5
315x10
BB rows
225x5x3
Pull ups
15
Hip thrust
275x20x3
Inverted rows
3x8
Dips
1x8
3x3 +50 pounds
1x10
25 minute run
decent pace and stride, still took it slow downhill
Double kb snatch w/55s
3x3
Power cleans
135x3
165x3x3
Sumo stiff leg deadlifts
165x10
255x8x2 did these for hammies, think regular semi-sumo deads are better for (my) hams
Front squat
110x20
135x10
185x5
225x3
255x1
275x1
225x5
OHP
110x5
135x5
145x5
155x5
170x4
135x5 with a pause and slow negatives
Pull ups
15
Bent over bb rows
135x8x3
30 minute run, hills mixed with sprints
Pull ups
15
Hip thrust
275x20x2
Dips
3x10
Single leg calf raise
3x10 each side
Inverted row
2x12
Squat
110x20
135x10
225x10
275x3
295x1
315x1
335x1
355x1
OHP
110x5
135x5
155x1
170x3x6
BB calf raise
170x12x3
Pull ups
15
Single leg calf raise
3x10
Deadlift
135x10x2
225x5x2
315x5
365x1
385x1
405x1x3
365x1
315x10
Upright row
135x5x3
Pull ups
20
Ab wheel
3x12
Hip thrust
285x20x3
Dips
1x8
3x5 +45#
Inverted row
3x10
35 minute run including 2 big hills
Double kb snatch w/55s
2x5
Power clean
135x3
155x3
175x1
BB row
155x6x3
Kinda wiped by the run, walked a bit but also kept a good pace throughout
Front squat
110x25
135x10
185x10
245x1
265x1x5
OHP
110x5
135x5
160x3
180x3
135x5 slow negatives/paused
105x5x3 BTN
Pull ups
15
Upright row
135x5x3
25 minute run
Pull ups
15
Hip thrust
285x20x2
Dips
3x10
Single leg calf raise
2x12 each side
Squat
110x10
135x10
225x5
275x1
295x1
315x1
335x1x10
OHP
110x5
135x5
155x3
175x2x2
175x1x3
Pull ups
15
Deadlift
135x10x2
225x5
315x5
365x3
405x1
405x3x2
365x5
315x10
BB rows
245x5
225x6
Pull ups
20
Hip thrust
285x20x3
Nordic ham curl
3x5
Dips
1x10
3x5 +45#
Ab wheel
3x10
30 minute run, same distance as last week's 35 minute run. felt like I was walking more but kept a better pace I guess
Double kb snatch w/55s
3x5
Inverted rows
3x12
Double kb rows w/55s
3x8
Single leg calf raise
2x10 each side
OHP
110x5
135x5
155x5
175x3
185x1
145x3x3 slow
110x8x3
Front squat
110x10
155x10
185x5
225x5
245x5
Pull ups
20
20 minute run
Pull ups
20
Hip thrust
225x20
315x12x3 on the minute
Dips
3x10
Nordic ham curl
3x5
Single leg calf raise
3x10
Squat
110x10
135x10
225x5
275x5
315x5x3
OHP
110x5
135x5
155x3
175x3x6
Pull ups
20
Deadlift
135x10x2
225x5x2
315x5
365x3
405x1
425x1x3
365x5
315x5 paused
Pull ups
20
Hip thrust
225x15
315x12x3
Nordic ham curl
3x6
Dips
2x10
2x5 +45#
Banded BW squats
2x20
Inverted rows
3x8
35 minute run
Double kb snatch w/55s
2x5
1x8 single each side
Skater squat
3x8
Ab wheel weighted
3x10
Single leg calf raise
2x12 each side
Front squat
110x10
135x10
185x5
225x5
255x5
OHP
110x5
135x5
165x3
175x3
95x8x3 BTN
Pull ups
20
Inverted rows
3x8
30 minute run
Pull ups
20
Hip thrust
225x12
315x12x3
Nordic ham curl
3x5
Dips
2x10
1x6 +45#
Squat
110x10
135x10
225x5
275x3
295x3
315x3
335x5
OHP
110x5
135x5
160x3
180x3x2
180x1x5
Pull ups
20
Pull ups
20
Hip thrust
225x20
315x12x3 on the minute
Nordic ham curl
3x5
Dips
1x10
3x5 +45#
Band bw squats
2x20
OHP
110x5
135x5
155x5
170x5
145x3x2 paused
Paused deadlift
135x5
225x5
275x3
315x3x3
315x10 regular
Kinda been "deloading" the last week. Had a calf issue flare up again. Just been sore all over for no good reason I can think of so I have been taking it easy last few days. Well, I did a yoga yesterday.
Today:
Double kb snatch w/55s
2x5
Stiff leg DL
135x10
225x8
275x5
315x5x3
Hang power clean
135x5
155x5x2
Inverted row
3x8
BB row
225x5x3
Ab wheel
2x8 weighted
Front squat paused
135x10
225x3
255x1x10 on the minute
Stiff leg DL with a wide-ish grip
135x10
225x10
275x8
OHP
110x5
135x5
155x5x3
Pull ups
15
Pull ups
20
Hip thrust
225x10
315x10x3
Nordic ham curl
3x3
Dips
2x10
1x5 +45#
Single leg calf raise
4x10 each side
Paused Squat
110x5
135x5
225x5
275x3x3
Did these deep/atg
OHP
135x5
155x3
175x3
185x1x5 on the minute
Pull ups
25
Deadlift
135x10
225x5
315x3
365x3
405x1
405x2
425x1
365x5
335x10
Pull ups
20
Hip thrust
225x15
295x15x3 on the minute
Nordic ham curl
1x10 with assistance
Dips
1x10
3x3 +45#
Went on a little run, ended up doing a few sprints at the park. Didn't feel too confident to run on pavement though.
Double kb snatch w/55s
2x5
Paused stiff leg deadlift
135x5
225x5
275x5
315x5
BB row
225x5x3
Skater squat
3x8 each side
Inverted row
3x8
Paused Front squat
110x5
135x5
185x5
225x3
265x1x5
OHP
135x5
155x5
175x3, wanted 5 but that wasn't happening
Pull ups
15
Saturday:
Pull ups
20
Deadlift
135x10
225x10
315x5
365x1
315x8x3
Today
Pull ups
20
Banded bw squats
4x20
Dips
1x10
3x3+45#
Did this video w/45#, it was pretty intense!
[youtube]076353c2Hik[/youtube]
You need to add some serious, neck work for Rugby. Get a cheap neck harness. Do wrestler's bridge. Heavy trap work too.
[QUOTE=davidnc67;1566687021]You need to add some serious, neck work for Rugby. Get a cheap neck harness. Do wrestler's bridge. Heavy trap work too.[/QUOTE]
I hear you. I haven't played in a while, taking a break. I'll probably only return as a ringer at this point (ha). But I'll tell you what, when I was doing double kettlebell snatches twice a week, I ended up with a few shirts that would no longer button at the top.
Went on a short hill run, basically just to keep lungs up. Wasn't confident in my calf enough.
KB snatch w/55s
2x5 single
2x3 double
1x5 double
Deficit stiff leg deadlift
135x10
225x5
275x5
315x5x2
Pre-turkey all out session, kind of:
Front squat/back squat
110x5
135x5
185x5
225x5
245x1
255x1
265x1
275x1
285x1
OHP
135x5
155x5x3
Pull ups
20
Walked the dogs
Then the kettlebell workout from the last page.
Pull ups
20
Band BW squats
3x20
1x10 with a pause
Dips
1x10
1x5+45#
1x3+45#
1x12
Did a different kettlebell vid similar to the one I posted for 20 minutes
Squat
110x10
135x10
225x5
275x5
295x2
OHP
135x5
155x3
175x1
185x1
195x1
Pull ups
10
Single leg calf raise
3x10 each side
Pull ups
20
Hip thrust
275x15x3
Band BW squats
2x10
1x10 slow
Dips
1x10
3x3 +45#
Inverted row
3x8
Double kb snatch w/55s
3x3
Deadlift
135x10
225x5
315x5
365x1
385x1
405x1
365x5
BB row
225x5
245x5x2
Upright row
135x5x3
Sled pull sprints w/2 plates
20x25m
These were pretty easy. Probably could use another plate but my sled doesn't really have that much room for one more. Sucks because it's easier on my calves
Front squat
110x5
135x5
185x5
225x1
245x1
255x1
265x1
275x1
285x1x5
OHP
135x5
165x2
185x1x3
BTN OHP
95x5
115x5x2
Pull ups
20
Pull ups
20
Hip thrust
225x10
315x8 on the minute with a hold at the top
Nordic ham curls assisted
2x10
Dips
3x10
20 minute KB video
Squat
110x10
135x5
225x5
275x1
285x1
295x1
305x1
315x1x2
275x5
OHP
135x5
165x2
185x1x5
155x5
Pull ups
20
Pull ups
25
Band bw squats
2x20
Hip thrust
225x8
315x8x3 with a pause, on the minute
Dips
1x8
2x5 +45#
Inverted rows
2x8
Paused deficit deadlift
135x10
225x5
275x5
315x5
365x1x2
KB workout vid
20 minutes
Front squat
110x10
135x5
185x3
225x3
255x1
285x1x5
OHP
135x5
165x2
185x1
195x1x2
Deficit deadlift
225x5
275x5x2 just did this as an offset, feel like I've been becoming quad dominant
Pull ups
20