Feb 1
Tricep Kickbacks – 4 x 8 x 11kg
Pullups – 17, 18, 12
BB Upright Rows – 3 x 8 x 46kg
Inverted Rows – 3 x 8
BB Shrugs – 3 x 8 x 78.5kg
Side Bridge 2 x 75 secs
Front Bridge 2 x 90 secs
Feb 2
Donkey Kicks (5 sec ISO) – 2 x 10
SL Glute Bridge (5 sec ISO) – 2 x 10
Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg
Seated Band Abduction – 20, 15
Ab Wheel Rollout – 4 x 15
Feb 5
Donkey Kicks – 2 x 20 x 2.5kg
SL Glute Bridge – 2 x 20
Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg
Seated Band Abduction – 2 x 20
Ab Wheel Rollout – 4 x 18
Feb 6
One Arm Pressup (Dresser) – 5 x 5
Inverted Rows – 3 x 8
Wide Arm Pushups – 17, 18, 19
Bicep Curls – 3 x 8 x 45kg
Decline Pushups – 27, 24, 20
Renegade Rows – 3 x 12 x 5kg
Feb 7
Box Jumps – 1 x 105cm, 5 x 110cm
Track Work
7 x 15m (2 mins)
7 x 25m (3 mins)
Box Jumps 1 x 110cm, 5 x 115cm
Feb 9
Donkey Kicks – 2 x 20 x 2.5kg
SL Glute Bridge – 2 x 20
Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg
Seated Band Abduction – 2 x 20
Side Bridge, 2 x 75 secs
Front Bridge, 2 x 90 secs
Feb 12
Donkey Kicks – 2 x 20 x 2.5kg
SL Glute Bridge – 2 x 20
Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg
Seated Band Abduction – 2 x 20
Side Bridge, 2 x 80 secs
Front Bridge, 2 x 100 secs
Feb 13
Tricep Kickbacks – 4 x 8 x 12kg
Bicep Curls – 3 x 6 x 50kg
Explosive Pushups – 3 x 10
Chin Ups – 14, 14, 12
Wide Arm Pushups – 20, 20, 20
Diamond Pushups – 15, 14, 12
Weighted V-Situps
12 x 5kg hand, 5kg feet
2 x 12 x 7.5kg hand, 5kg feet
Feb 14
Box Jumps
2 x 105cm
3 x 110cm
3 x 115cm
Track Work
6 x 20m (2.5 mins)
4 x 30m (3.5 mins)
2 x 30m (4.5 mins)
Feb 15
Pullups – 14, 15, 12
Inverted Rows – 3 x 9
Upright Rows – 3 x 8 x 46kg
Hyperextensions – 3 x 10
BB Shrugs – 3 x 8 x 78.5kg
Feb 16
Donkey Kicks – 2 x 20 x 2.5kg
SL Glute Bridge – 2 x 20
Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg
Side Bridge, 60 secs
Front Bridge, 60 secs
Renegade Rows – 4 x 10 x 5kg
Feb 18
Rugby Match (Won 46-12)
Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.
Feb 22
Hang Power Cleans
2 x 88.5kg
3 x 93.5kg
4 x 88.5kg
Back Squats – 20 x 88.5kg PB
Speed Skaters – 3 x 20
Weighted V-situps
5 x 12 x 7.5kg Hand, 5kg Feet
Feb 24
Alternate Shoulder Press – 4 x 8 x 24kg
Underhand Inverted Rows – 3 x 8
Bicep Curls – 3 x 6 x 50kg
Decline Pushups – 21, 22, 19
Pullups – 12, 12, 12
Tricep Kickbacks – 3 x 8 x 13.5kg
Side Bridge, 70 secs
Front Bridge, 100 secs
Feb 27
Tricep Kickbacks – 4 x 8 x 13.5kg
Bicep Curls – 3 x 6 x 50kg
Explosive Pushups – 3 x 8
Chin Ups – 15, 17, 14
Wide Arm Pushups – 19, 19, 17
Diamond Pushups – 14, 14, 11
Weighted V-Situps
4 x 15 x 7.5kg hand, 5kg feet
Feb 28
Rugby Training
Feb 29
Pullups – 16, 15, 13
Inverted Rows – 3 x 9
Upright Rows – 3 x 8 x 46kg
Hyperextensions – 3 x 12
BB Shrugs – 3 x 8 x 78.5kg
Renegade Rows – 4 x 10 x 5kg