Reply To: 2015 Training Log

#9303
Fraser_9to5
Keymaster

1 Aug

Tennis 2.5 hours (chilled)
Explosive Pushups 3 x 10
Chin ups (30 total)

3 Aug

Rugby Training

Drills, Plyometrics, Accelerations, 3 x 60m sprint
3 x 3 x 120m (20 secs, 90 secs)
Touch – 20 mins

4 Aug

BW Jump Lunges 3 x 10
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 5 x 3 x 115kg
OHP 5 x 3 x 57.5kg
Bent Over Row 3 x 6 x 70kg
Pullups 5 x 7
Single Arm Bench Press 3 x 6 x 30kg
A1 Tricep Dips 3 x 11
A2 DB Walking Lunge 3 x 12 x 22.5kg

6 Aug

Press ups 5 x 10
BW Squats (arms overhead) 5 x 20

7 Aug

BW 74.3kg (164lbs)

Press ups 2 x 10
BW Squats (arms overhead) 2 x 20
Speed Skaters 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump + CMJ 3 x 5
Front Squat 4, 4, 4, 3 x 87.5kg
RDL 3 x 12 x 72.5kg
Clap Push-ups 3 x 10
Bench Press 4,4,4,3,2 x 90kg
B1 T-Bar Rows 3 x 10 x 60kg
B2 BB Front Raise 3 x 8 x 15kg
Chin Ups (30 total) w 5kg
Brandon Carter Abs, 3 rounds

8 Aug

Grass Runs

3 x (8 x 100m) with 5 mins rest
3:15.8, 3:11.2, 3:25.8 (avg 3:17.6)

11 Aug

Press ups 5 x 10
BW Squats (arms overhead) 5 x 20

12 Aug

Rugby Training

Plyo’s, Defence drills, 4 man attack drills, tackle drill, 9 v 9 game with tackle suits
Brandon Carter Abs, 3 rounds

13 Aug

Press ups 3 x 10
BW Squats (arms overhead) 3 x 20

16 Aug

Press ups 3 x 10
BW Squats (arms overhead) 3 x 20

17 Aug

Rugby Training

Defence drill, Attack drill, 8 v 8 touch, 12 v 8 (attack v defence) contact, 6 x 150m

18 Aug

BW 74.8kg (165lbs)

Box Jumps 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 5 x 105kg
OHP 5 x 5 x 52.5kg
Bent Over Row 3 x 6 x 70kg
Single Arm BB Bench Press 3 x 6 x 30kg
A1 Pullups 3 x 10
A2 DB Walking Lunge 3 x 12 x 22.5kg
Close Grip Bench Press 3 x 10 x 60kg

20 Aug

Press ups 2 x 10
BW Squats (arms overhead) 2 x 20
Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 5 x 75kg
Front Squat 5 x 5 x 85kg
RDL 3 x 12 x 72.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 5 x 87.5kg
BW Chin Ups 3 x 10
A1 T-Bar Rows 3 x 10 x 60kg
A2 DB Lateral Raise 3 x 10 x 7.5kg

21 Aug

Brandon Carter Abs, 1st round twice

23 Aug

Grass Runs

8 x 100m (800m) 3:11.9
20 x 45m (900m) 3:58.9

Brandon Carter Abs, 1st round twice

26 Aug

Rugby Training

Fitness Tests – 30m (10m split) – 4.21 (1.81) soggy ground from the rain and sand to fill in the uneven ground, can’t compare to last time

1200m Shuttle Run – 5:00 beat my last time by 16 seconds, happy with that

27 Aug

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 4,6,5,5 x 110kg
Bent Over Row 3 x 6 x 70kg
Single Arm BB Bench Press 3 x 6 x 30kg
A1 DB Walking Lunge 3 x 12 x 25kg
A2 Close Grip Bench Press 3 x 10 x 62.5kg
Pullups 3 x 10
Brandon Carter Abs, 1st round twice

31 Aug

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 5 x 75kg
Front Squat 5 x 4 x 87.5kg
RDL 3 x 12 x 72.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 4 x 90kg
BW Chin Ups 3 x 10
Seated Rows 3 x 10 x 110lbs, 2 x 8 x 120lbs
Abs 9 mins total