Starting WS4SB again this week again since I tried it a couple of summers ago with great results. Goal is to get more explosive and conditioned for rugby.
Monday, December 17 2018
Max-Effort Upper/Tempos
- 2-Board Press (was a bit weaker on these since my shoulder is recovering from an injury last summer)
45x5
95x5
135x5
185x3
205x3
225x3
230x3
235x3
240x1 - Incline DB Press
60x20
60x12 - Cable Row ss Face Pulls
100x12/50x12
100x12/50x12
100x12/50x12
100x12/50x12 - DB Shrugs
70x15
70x15
70x15
70x15 - Incline Curls ss Rope Pushdowns
20x15/80x15
20x15/80x15
20x15/80x15
20x15/80x15 - Prowler Tempos ss Abs (10 crunches between each interval)
2x5x30yds (45 sec between intervals, 3 min between sets)
Tuesday, December 18 2018
Dynamic-Effort Lower
- Box Jumps
36inx3
37inx3
38inx3
39inx5x3 - Bulgarian split squats holding DB’s w/front leg elevated
30x10
30x10
30x10 - RDL
185x12
185x12
185x12 - Spread-Eagle sit-ups
25x15
25x15
25x15
25x15
Thursday, December 20 2018
Repetition-Effort Upper
- Flat DB Press
70x15
70x12
70x10 - Neutral-Grip Chins ss Face Pulls
BWx8/30x12
BWx8/30x12
BWx8/30x12
BWx8/30x12 - Seated Laterals
10x12
10x12
10x12
10x12 - DB Shrugs ss EZ-Bar Curls ss Skullcrushers
75x10/70x10/40x10
75x10/70x10/45x10
75x10/70x10/50x10 - Prowler Tempos
2x5x30yds 45 sec rest between reps, 3 min rest btw sets
Friday, December 21 2018
Max-Effort Lower
- Trap-Bar Deficit Deadlift off 3’’ plate
65x3
115x3
155x3
205x3
245x3
295x3
335x3
355x3
385x1 - Prowler Marches
180x12
190x12
200x12 - Reverse Hypers
25x12
25x12
25x12 - Sprinter sit-ups ss moving side plank ss toe touches
3 rounds of 20 each
Monday, December 24 2018
Max-Effort Upper/Tempos
- 2-Board Press
45x5
95x5
135x5
155x5
185x3
205x3
225x3
240x2
245x1 - Incline DB Press
65x15
65x12 - Cable Row ss Face Pulls
110x12/50x12
110x12/50x12
110x12/50x12
110x12/50x12 - DB Shrugs
75x15
75x15
75x15
75x15 - Incline Curls ss Rope Pushdowns
25x15/85x15
25x15/85x15
25x15/85x15
25x15/85x15 - Prowler Tempos ss Abs
2x6x30yds 45 sec rest btw intervals, 3 min rest btw sets
Tuesday, December 25 2018
Dynamic-Effort Lower
- Box Jumps
37inx3
38inx3
39inx6x3 - DB Split Squats front foot elevated
35x10
35x10
35x10 - RDL
190x12
190x12
190x12 - Spread-Eagle Sit-ups
30x15
30x15
30x15
30x15
Thursday, December 27 2018
Repetition-Effort Upper
- Flat DB Press
75x15
75x10
75x10 - Neutral-Grip Chins ss Face Pulls
BWx9/30x12
BWx9/30x12
BWx8/30x12
BWx8/30x12 - Seated Laterals
10x12
10x12
10x12
10x12 - DB Shrugs ss Barbell Curls ss Skullcrushers
80x10/75x10/50x10
80x10/75x10/55x10
80x10/75x10/60x10 - Prowler Tempos
2x6x30yds 45 sec rest btw reps, 3 min rest btw sets
December 28 2018
Max-Effort Lower
- Trap-Bar Deficit Deadlift off 3’’ plate
65x3
115x3
155x3
205x3
245x3
295x3
335x1
395x1 - Prowler Marches
200x12
210x12
220x12 - KB Swings
45x12
45x12
45x12 - Sprinter sit-ups ss moving side plank ss toe touches
3 rounds of 20 each
Monday, December 31 2018
Max-Effort Upper/Tempos
- Bench Press
45x5
95x5
135x5
155x5
185x3
205x3
225x1 - DB Floor Press
65x15
65x15
Cable Row ss Face Pulls
120x12/50x12
120x12/50x12
120x12/50x12
120x12/50x12 - DB Shrugs
80x15
80x15
80x15
80x15 - Incline Curls ss Pushdowns
30x8/90x15
30x8/90x15
30x8/90x15
30x8/90x15
Prowler Tempos
2x7x30yds 45 sec rest btw intervals, 3 min rest btw sets