1 July
21km hike with 900m elevation
2 July
20km hike with 800m elevation
3 July
24km hike with 1250m elevation
5 July
15km hike with 850m elevation
Hiking on holiday.
8 July
Rugby Training – Fitness Tests
10 & 30m run (same run, through two timing gates) – 1.86 & 4.20, 1.79 & 4.08
Standing Broad Jump – 2.45m, 2.46m
Shuttle Run (1200m total – 5 x 20,40,60m) – 5 mins 16 secs
9 July
BW 74.8kg (165lbs)
Speed Skaters 3 x 10
Depth Jump 3 x 5
Power Clean 3 x 5 x 75kg
Front Squat 5 x 5 x 80kg
RDL 12 x 60kg, 2 x 12 x 65kg
Clap Push Up 3 x 10
Bench Press 2 x 5 x 80kg, 3 x 5 x 85kg
Chin Ups 9, 10, 7, 6, 5
A1 T-Bar Row 8, 8, 10 x 55kg
A2 Front Raise 3 x 10 x 5kg
10 July
Brandon Carter Ab Assault, 3 rounds
11 July
5 x (5 x 100m) with 4 mins rest
1:47.4, 1:54.1, 1:54.1, 1:52.9, 1:54.1 (average 1:52.5)
13 July
Rugby Training
Sprint Drills, Plyometrics, Accelerations
4 x 90 sec ~422m
Touch Rugby
Shuttle Runs 3, 2, 1
15 July
BW Jump Lunges 3 x 10
Broad Jump 3 x 5 , best of 8.3 shoe lengths ~ 2.45m (8ft)
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 3 x 5 x 110kg, 2 x 5 x 100kg
DB Walking Lunge 12 x 10kg, 2 x 12 x 15kg
Bent Over Row 3 x 6 x 60kg
OHP 5 x 5 x 47.5kg
Pullups 5 x 7
Single Arm DB Bench 6 x 22.5kg, 6 x 25kg, 2 x 6 x 27.5kg
Tricep Dips 3 x 10
17 July
Speed Skaters 3 x 10 – arrrghghhhhh, pulled my right adductor doing these
Clap Pushups 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump 3 x 5
Front Squat 5 x 5 x 80kg
RDL 3 x 12 x 65kg
Bench Press 5 x 5 x 85kg
B1 T-Bar Rows 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Chin Ups (30 total) 8, 7, 6, 6, 3
18 July
Grass Runs
4 x (6 x 100m) with 5 mins rest
2:20.6, 2:16.4, 2:15.2, 2:16.7 (avg 2:17.1)
19 July
Brandon Carter Ab Assault, 3 rounds
20 July
Rugby Training
Sprint Drills, Plyometrics, Accelerations
5 x 75 sec ~460m
21 July
BW Jump Lunges 3 x 10
Broad Jump 3 x 5, best of 2.35m – my lower back tweaked
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 5 x 4 x 105kg – tweaked back earlier so loads of focus on a tight core
DB Walking Lunge 3 x 12 x 22.5kg
OHP 4 x 5 x 52.5kg
Bent Over Row 3 x 6 x 62.5kg
Pullups 5 x 7
Single Arm DB Bench 3 x 6 x 27.5kg
Tricep Dips 3 x 10
23 July
Speed Skaters 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump 3 x 5
Front Squat 5 x 4 x 85kg
RDL 3 x 12 x 70kg
Clap Pushups 3 x 10
Bench Press 5 x 4 x 85kg
B1 T-Bar Rows 3 x 10 x 55kg
B2 Front Raise 3 x 8 x 7.5kg
Chin Ups (30 total)
25 Jul
Grass Runs
4 x (6 x 100m) with 5 mins rest
2:15.4, 2:18.0, 2:18.4, 2:19.3 (avg 2:17.8)
Brandon Carter Ab Assault, 3 rounds
27 July
Rugby Training
Drills, Agility Work, Plyometrics
6 x 75 sec run (~450m)
29 July
BW Jump Lunges 3 x 10
Broad Jump 3 x 5, best of 2.35m
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 3,4,4,4 x 110kg
DB Walking Lunge 3 x 12 x 22.5kg
OHP 5 x 3 x 55kg
Bent Over Row 6 x 65kg, 6 x 67.5kg, 7 x 67.5kg
Pullups 5 x 7
Single Arm DB Bench 3 x 6 x 27.5kg
Tricep Dips 3 x 10
31 July
Rowing Machine 20 mins, (~28 strokes per min)
Bleep Test 7.3 – Audio stopped so I felt the test was invalid
Bleep Test 9.3 – Was as tired at level 5 as I was when I stopped the last one