Mar 1
Rugby Training
Donkey Kicks
2 x 20 x 2.5kg
SL Glute Bridge
2 x 20
Back Squats
6 x 128.5kg
5 x 128.5kg
4 x 128.5kg
Ab Wheel
4 x 18
Mar 2
Alternate Shoulder Press
4 x 7 x 26.5kg
Underhand Inverted Rows
3 x 8
Bicep Curls
3 x 6 x 50kg
Decline Pushups
23, 23, 21
Pullups
12, 13, 9
Tricep Kickbacks
3 x 8 x 13.5kg
Wrist Rolls
3 x 5kg
Side Bridge, 80 secs
Front Bridge, 100 secs
Mar 4
Hang Cleans
2 x 4 x 83.5kg
Back Squats
7 x 128.5kg
2 x 6 x 128.5kg
Speed Skaters
4 x 24
Mar 5
Bench Press
7 x 83.5kg
6 x 83.5kg
5 x 83.5kg
Explosive Pushups
3 x 8
Bicep Curls
3 x 6 x 50kg
Tricep Kickbacks
3 x 8 x 13.5kg
Wrist Rolls
3 x 5kg
Press Up Challenge
4 x 25 (90 sec rest)
Side Bridge 2 x 80 secs
Front Bridge 105, 120 secs
Mar 6
Box Jumps
6 x 110cm
Track Work
20m – 3.18
4 x (2 x 20m sled, 20m run) (4 mins)
3.84, 3.87, 3.25 light sled + 10kg
4.09, 4.18, 3.21 medium sled + 10kg
4.06, 4.21, 3.25 ” ”
4.06, 4.15, – ” ”
Box Jumps
6 x 110cm
Hard Tempo
3 x 4 x 100m (30 sec, 2.5 mins)
15.2, 16.0, 15.2, 15.2
14.8, 15.3, 15.0, 15.0
14.6, 14.7, 15.0, 14.8
Mar 8
Alternate Shoulder Press
3 x 8 x 26.5kg
Inverted Rows
3 x 8
Bicep Curls
3 x 7 x 50kg
Decline Pushups
26, 26, 22
Pullups (Towel Grip)
7, 9, 7 and hang to failure
Tricep Kickbacks
2 x 8 x 13.5kg
1 x 8 x 14.5kg
Mar 10
Speed Skaters
2 x 26
Hang Power Cleans
2 x 4 x 83.5kg (easy)
Back Squats
7 x 128.5kg
2 x 6 x 128.5kg
Mar 11
P90X – Ab Ripper X
Mar 12
P90X – Ab Ripper X
400 reps
Bench Press
8 x 83.5kg
2 x 6 x 88.5kg
Explosive Pushups
3 x 8
Bicep Curl
3 x 6 x 51kg
Tricep Kickbacks
3 x 8 x 16kg
Press Up Challenge
4 x 25
Chin Ups (Towel)
6, 7, 4
Mar 14
Box Jumps
3 x 110cm
3 x 115cm
Track Work
20m – 3.21
4 x (2 x 20m sled, 20m run) (4 mins)
4.14, 4.05, 3.17 med sled + 10kg
3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
4.26, 4.15, 3.15
4.11, 4.22, 3.08
Box Jumps
6 x 110cm
Tempo
4 x 300m (2.5 mins)
53.0, 52.3, 51.1, 51.9
Mar 17
Hang Power Cleans
3 x 10 x 58.5kg
Back Squats
3 x 10 x 108.5kg
Weighted Pressups
3 x 10 x 15kg
P90X – Ab Ripper X
400 reps, three stops
Mar 19
Hang Power Cleans
3 x 5 x 78.5kg
Back Squats
2 x 5 x 131kg
1 x 4 x 131kg
Speed Skaters
3 x 26
Bench Press (1)
1 x 5 x 91kg
2 x 4 x 91kg
Explosive Pushups (1)
3 x 8
Bicep Curl
3 x 8 x 45kg
Tricep Kickbacks
3 x 8 x 16kg
Chin Ups (Towel)
10, 9, 10
Side Bridge 120 secs PB!!
Front Bridge 150 secs =PB!!
Mar 21
Box Jumps
5 x 105cm standing
5 x 110cm hop
5 x 115cm hop
Track Work
250m – 33.1
200m – 27.1
150m – 18.7
Mar 22
Hyperextensions
3 x 15
Pullups (Towel)
11, 9, 10
Upright Rows
3 x 8 x 46kg
Inverted Rows
3 x 9
Hang Power Cleans
3 x 5 x 78.5kg
Back Squat
3 x 5 x 131kg
Weighted Pressup
3 x 5 x 25kg
Ab Ripper X
400 reps
Mar 23
Box Jumps
2 x 5 x 110cm standing
3 x 5 x 110cm running
Bounding
3 x 30m (16, 14, 14) – strides required to get over 30m line
Track Work
3 x 40m (5.56, 5.62, 5.55)
Sleds (no added weight)
4 x 40m (6.44, 6.40, 6.42, 6.33)
Mar 24
Hang Power Cleans
3 x 10 x 58.5kg
Back Squats
3 x 10 x 108.5kg
Weighted Pressup
3 x 10 x 17.5kg
Ab Ripper X
400 reps
Mar 26 – Part 1
Hang Power Cleans
5 x 78.5kg
4 x 81kg
3 x 83.5kg
2 x 86kg
1 x 88.5kg
Back Squats
5 x 131kg
4 x 133.5kg
3 x 136kg
2 x 138.5kg
1 x 138.5kg
Weighted Pressup (1)
3 x 5 x 25kg
Explosive Pushups (1)
3 x 8
Part 2 – 1am
Bicep Curls
3 x 8 x 45kg
Tricep Kickbacks
3 x 8 x 16kg
Chin Ups (Towel)
6, 7, 5
Side Bridge 90 sec
Front Bridge 120 sec
Mar 28
Box Jumps
5 x 110cm standing
5 x 110cm hop
5 x 115cm hop
Track Work
250m – 35.6 (****ing ****)
200m – 26.7
150m – 18.8
100m – 12.1
50m – 6.25
TOTAL = 99.45 secs
So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.
Mar 30
Hang Power Cleans
2 x 10 x 58.5kg
1 x 10 x 63.5kg
Back Squats
3 x 10 x 108.5kg
Weighted Pushups
3 x 10 x 25kg