Strength - Wendler Sqt, BP, DL

Strength
A.  Back Squat (Wendler Wk 2) - 90% = 315#
221# x 3, 253# x 3, 286# x 3+ (8)
B.  Bench Press (Wendler Wk 2) - 90% = 270#
190# x 3, 220# x 3, 245# x 3+ (7)
C.  Deadlift (Wendler Wk 2) - 90% = 405#
287# x 3, 324# x 3, 368# x 3+ (8)

Durability
Single Leg Box Squat w/ 10# plates - 3 x 8 each
Leg Extensions 3 x 12 @ 50#
Sidestep w/ Band

Metcon - Tabata Something Else

Baseline
Progressive Eccentric Box Jumps - foward, to left, to right

Work Capacity
Tabata Pull Up
Tabata Push Up
Tabata GHD Sit Up
Tabata Squat
No Rest between exercises
44, 75, 50, 106

Oly

Baseline
Dumbbell Drop Box Jumps

Strength
3 Position Power Clean - mid thigh, below knee, floor
7 sets @ 143#-158#-173#-182#-192#-202#-212#

Durability
Towel Neck

Rugby Practice (Thurs Oct 27)

First time going live

Metcon

Baseline
Dot Drills

Work Capacity
30 minute AMRAP:
5 Deadlifts, 225#
10 Dips
15 Double Unders
13 Rounds + 5 + 3

Durability
Single Leg Lateral Jumps

Rugby Practice (Tues Oct 25)

Strength - Wendler FS, Pr

Strength
A. Front Squat (Wendler Wk 2) - 90% = 247.5#
     175# x 3, 199# x 3, 221# x 3+ (5)
B. Press (Wendler Wk 2) - 90% = 171#
     116# x 3, 136# x 3, 156# x 3+ (6)
C.  Strict Pull Ups 3 x max reps - 16, 9, 7
D1.  BB Rows (from floor) 3x12 @ 116#
D2.  Shoulder ER/IR w/ band

Durability
Leg Extensions 4x15 @ 50#
GH Raises 3x10 @ 10# - BW - BW
Mountain Climbers 3 x 25 (L+R=1)

Metcon

Work Capacity
On the minute for 10 minutes:
3 Power Clean, 135#
6 KB SDLHP, 70#
9 Box Jumps, 24"
Rest 5 minutes
Repeat for 5 minutes
Rest 5 minutes
Repeat for 5 minutes
Rx'd - 3 box jumps in extra time in the very last round

Oly + Core

Baseline
Snatch Balance work
Balance Oval

Strength
5 sets:
3 Snatch Grip Deadlift
3 Snatch Pulls
3 Power Snatch
3 OHS
89#-99#-111#-121#-131#

Core
GHD Sit-Ups 3x12
Back Extensions 3x12 w/ 25# plate
Ab Wheel 3x10

Rugby Practice (Thur Oct 20)

Metcon

Work Capacity
10,9,8,7,6,5,4,3,2,1 reps of:
155# Power Clean
Pullup
62# KB Swing
17:34

Strength - Wendler Sqt, BP, DL

Strength
A.  Back Squat (Wendler Wk 1) - 90% = 315#
205# x 5, 230# x 5, 270# x 5+ (12)
B.  Bench Press (Wendler Wk 2) - 90% = 270#
175# x 5, 200# x 5, 230# x 5+ (11)
C.  Deadlift (Wendler Wk 1 ) - 90% = 405#
265# x 5, 305# x 5, 342# x 5+ (11)

Durability
Reverse Hypers 3x12 @ 110#
Stability Ball Leg Curls 3x10

Strongman Metcon + Pistols

Work Capacity
10 Rounds AFAP (Rest 1 minute between)
8 Sledgehammer strikes each side, 16# hammer
40 yard Sled Pull, 135#
*Start w/ sledgehammer on odd rounds, sled on even rounds

Durability
Single Leg Box Squat w/ 10# plates - 3x8 each

Rugby Practice (Thr Oct 13)

Metcon - Tabata

Work Capacity
Tabata Weighted Pull-up, 20# vest
Rest 1 minute
Tabata Goblet Squat, 44# KB
Rest 1 minute
Tabata Weighted Ring dip, 20# vest
Rest 1 minute
Tabata Deadlift, 165#
Totals = 33, 73, 28, 57

Rugby Practice (Tues Oct 11)

Oly - Clean, PP, PJ

Baseline
BB Complex:
4 sets @ 89#-109#-129#-139#
6 x DL, 4 x Hang Hi-Pull, 3 x HPC, 2 x PP

Knee Band Extensions - 3 x 10 right, 3 x 5 left

Strength
Power Clean 6x2 @ 195#-209#-219#-224.5#-231#-241#
Push Press 5x3 @ 155#-165#-170.5#-175#-180.5#
Push Jerk 5x3 @ 175#-185#-185#-185#-155#

Plyos
5 sets:
12 Banded KB Swings, purple, 44#
5 Knee Jumps @ BW
_____________________________________
Failed twice before getting the second PC at 241#.  Didn't hit a true 3RM on PP so I
could work on PJ.  PJ still looks like a PP...need to sit under it and drive harder.

Strength - Wendler - FS, Pr

Strength
A.  BW Strict Ring Pull Ups 3 x max reps
12,9,6

B. Front Squat (Wendler Wk 1) - 90% = 247.5#
     163# x 5, 183# x 5, 209# x 5+ (6)

C. Press (Wendler Wk 1) - 90% = 171#
     111# x 5, 131# x 5, 146# x 5+ (8)

D1.  BB Rows 3x12 @ 116#-121#-126#
D2.  BW Dips 3x12

Durability
All holds for 1 minute:  left side plank, right side plank, 6 inches, front plank
pair each hold w/ 10 KTE

Rugby Practice

Rugby Practice (Tue Oct 4)

Back from the dead

Week 5 Day 5 - Metcon

Work Capacity
3 RFT:
10 Deadlifts (275#)
30 GHD Sit Ups
9:01