T Nation

WS4SB for Rugby log 2.0

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