WS4SB Rugby Log

Training Logs
81

Tuesday, January 22 2019
Dynamic-Effort Lower

  • Hurdle Hops into prowler sprint (over 3 hurdles)
    1x30in
    7x33in
  • DB Split Squats front foot elevated
    35x10
    35x10
    35x10
  • Hypers
    45x12
    45x10
    45x10
  • Spread-Eagle Sit-ups
    30x15
    30x15
    30x15
    30x15
82

Thursday, January 24 2019
Repetition-Effort Upper

  • Barbell Pushups w/chains
    3 chainsx12
    3 chainsx10
    3 chainsx8, drop 2 chainsx3, drop 1 chainx3, drop BWx3
  • Neutral-Grip Chins ss Face Pulls
    5x8/50x12
    5x8/50x12
    5x8/50x12
    5x8/50x12
  • Seated Laterals
    10x12
    10x12
    10x12
    10x12
  • DB Shrugs ss Barbell Curls ss Skullcrushers
    85x10/80x10/45x10
    85x10/80x10/45x10
  • Heavy DB Holds
    100x30 sec
    100x30sec
    100x20sec
83

Friday, January 25 2019
Max-Effort Lower

  • Hurdle Hop into Broad Jump
    3x3 @ 36in
  • Box Squat (to parallel box)
    45x3
    95x3
    135x3
    155x3
    185x3
    205x3
    225x3
    245x3
    260x3
  • Prowler Marches
    480x12 steps each
    525x12 steps
    570x12 steps
  • GHR
    BWx12
    5x8
    5x8
  • Sprinter sit-ups ss moving side planks ss toe touches
    3 rounds of 22 each
84

Monday, January 28 2019
Max-Effort Upper

  • Bench Press
    45x5
    95x5
    135x5
    155x5
    185x3
    205x3
    225x3
  • DB Floor Press
    70x15
    70x15
  • DB Row ss Face Pulls
    85x12/50x12
    85x12/50x12
    85x12/50x12
    85x12/50x12
  • DB Shrugs
    90x15
    90x15
    90x15
    90x15
  • Incline Curls ss Pushdowns
    30x15/120x15
    30x10/120x15
    30x10/120x15
    30x10/120x15
85

Tuesday, January 29 2019
Dynamic-Effort Lower

  • Seated Box Jumps wearing 20lb vest
    30inx3
    31.5inx3
    33inx4x3
    34.5inx2x2
  • DB Split Squats front foot elevated
    40x10
    40x10
    40x10
  • Hypers
    45x12
    45x12
    45x12
  • Spread-Eagle Sit-Ups
    35x15
    35x15
    35x15
    35x15
86

Thursday, January 31 2019
Repetition-Effort Upper

  • Flat DB Press
    70x20
    70x12
    70x10
  • Neutral-chins ss Face Pulls
    10x8/30x12
    10x8/30x12
    10x5/30x12
    10x5/30x12
  • Seated Laterals
    10x12
    10x12
    10x12
    10x12
  • DB Shrugs ss Barbell Curls ss Skullcrushers
    90x10/85x10/50x10
    90x10/85x10/55x10
    90x10/85x10/60x10
  • Plate Pinch Gripper
    45x10
    90x5
    135x3
87

Friday, February 1 2019
Max-Effort Lower

  • Box Jumps
    30inx3
    31.5inx3
    33inx3
  • Box Squats to a 15in box
    45x3
    95x3
    135x3
    155x3
    185x3
    205x3
    225x3
    245x3
    265x2
  • DB Split Squats
    45x12
    45x12
    45x12
  • Band-Resisted KB Swings w/green band
    30x12
    30x12
    30x12
  • Plate side bends ss spread-eagle sit-ups ss plate toe touches w/45lb plate
    3 rounds of 10/15/20
88

Monday, February 4 2019
Max-Effort Upper

  • Floor Press (stiff-leg)
    45x5
    95x5
    135x5
    155x5
    185x3
    205x3
    210x3
    215x3
    220x2
  • Low-Incline DB Press
    65x18
    65x15
  • DB row ss Face Pulls
    90x8/30x12
    90x8/30x12
    90x8/30x12
    90x8/30x12
  • DB Shrugs
    95x15
    95x15
    95x15
    95x15
  • Incline Curls ss Pushdowns
    30x15/50x15
    30x12/50x15
    30x12/50x15
    30x12/50x15
89

Tuesday, February 5 2019
Dynamic-Effort Lower

  • Triple Broad Jump
    x8 @ 8yds
  • DB Split Squats front foot elevated
    45x10
    45x10
    45x10
  • Hypers
    50x8
    50x8
    50x8
  • Spread-Eagle Sit-ups
    40x15
    40x15
    40x15
    40x15
90

Thursday, February 7 2019
Repetition-Effort Upper

  • Flat DB Press
    75x17
    75x12
    75x12
  • Neutral Chins ss Face Pulls
    15x8/30x12
    15x5/30x12
    15x4/30x12
    15x3/30x12
  • Seated Laterals
    10x12
    10x12
    10x12
    10x12
  • DB Shrugs ss Barbell curls ss Skullcrushers
    95x10/90x10/65x10
    95x10/90x10/65x10
    95x10/90x10/65x10
  • Plate Pinch Gripper
    90x10
    135x5
    135x5
91

Friday, February 8 2019
Max-Effort Lower

  • Trap-Bar Deadlift
    170x3
    220x3
    260x3
    310x3
    350x3
    405x1
  • DB Split Squats
    50x6
    50x6
    50x6
  • GHR
    10x8
    10x8
    10x8
  • Plate Side bends ss spread-eagle sit-ups ss toe touches (with 45lb plate)
    3 rounds of 10/15/20
92

Monday, February 10 2019
Max-Effort Upper

  • Stiff-legged Floor Press
    45x5
    95x5
    135x5
    155x5
    185x3
    205x3
    225x2
  • Incline DB Press (low incline)
    70x15
    70x15
  • DB row ss Face Pulls
    90x12/30x12
    90x8/30x12
    90x8/30x12
    90x8/30x12
  • DB Shrugs
    100x15
    100x8
    100x8
    100x8
  • Incline Curls ss Pushdowns
    30x15/52.5x15
    30x13/52.5x15
    30x10/52.5x15
    30x8/52.5x15
93

Wednesday, February 12 2019
Dynamic-Effort Lower

  • Box Jumps holding 10lb db’s
    30inx8x3
  • DB Split Squats front foot elevated
    50x10
    50x10
    50x10
  • Hypers
    50x10
    50x10
    50x10
  • Spread-Eagle Sit-ups
    45x15
    45x15
    45x15
    45x15
94

Friday, February 15 2019
Repetition-Effort Upper

  • Flat DB Press
    80x16
    80x10
    80x10
  • Neutral Chins ss Face Pulls
    BWx9/35x12
    BWx9/35x12
    BWx9/35x12
    BWx9/35x12
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB shrugs ss Spider Curls ss Overhead Extensions
    100x10/35x10/50x10
    100x10/45x10/50x10
    100x10/55x10/50x10
95

Saturday, February 16 2019
Max-Effort Lower

  • Hurdle Hop into broad jump
    30inx3x3
  • Trap-Bar Deadlift
    135x3
    185x3
    225x3
    275x3
    315x3
    365x1
    405x3
  • Prowler Marches
    570x12
    615x12
    660x7
  • GHR
    10x8
    10x8
    10x8
  • V-ups ss plank ss russian twists w/10lb med ball
    3 rounds of 15/1 min/20
96

Monday, February 18 2019
Max-Effort Upper

  • Stiff-legged Floor Press
    45x5
    95x5
    135x5
    155x5
    185x5
    205x3
    230x2
  • Incline DB Press
    75x15
    75x13
  • Cable Row ss Face Pulls
    160x12/35x12
    160x12/35x12
    160x12/35x12
    160x12/35x12
  • DB Shrugs
    100x15
    100x15
    100x8
    100x8
  • Incline Curls ss Pushdowns
    35x8/55x15
    35x8/55x15
    35x8/55x15
    35x8/55x15
97

Wednesday, February 20 2019
Dynamic-Effort Lower

  • Hurdle Hop into box jump (onto a 30in box)
    8x1 w/30in hurdle
  • DB Split Squats front foot elevated
    55x10
    55x10
    55x10
  • Band-Resisted KB Swings w/green band
    40x12
    40x12
    40x12
  • Spread-Eagle Sit-ups
    50x15
    50x15
    50x15
    50x15
98

Thursday, February 21 2019
Repetition-Effort Upper

  • Flat DB Press
    85x11
    85x10
    85x8
  • Neutral-Grip Chins ss Face Pulls
    5x9/35x12
    5x9/35x12
    5x5/35x12
    5x5/35x12
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs ss Spider curls ss overhead extensions
    105x10/55x10/55x10
    105x10/60x10/55x10
    105x10/65x6/55x10
  • Plate Pinch Gripper
    135x10
    135x10
    135x10
99

Saturday, February 23 2019
Max-Effort Lower

  • Hurdle Hop to broad jump
    33inx3x3
  • Trap-Bar Deadlift
    135x3
    185x3
    225x3
    275x3
    315x3
    365x1
    425x2
  • Prowler Marches
    660x12
    705x12
    750x6
  • KB Swings
    70x12
    70x12
    70x12
  • V-ups ss plank ss russian twists
    3 rounds of 15/30 sec/20 each
100

Nice work.

Any cues you use when doing the trap bar deadlift?

Do you do any running/sprinting?

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