Prowler

Work Capacity
8 x 40 meter Prowler Push (high bar) @ 90#
Rest 1 minute between
Rx'd

Durability
Balance oval
Sidestep w/ band
Single leg lateral jumps

Rugby Practice (Tue Nov 29)

Metcon + BS, FS

Work Capacity
For reps:
1 min Burpees
2 min KB Swings, 62#
3 min Double Unders
179 total reps

Strength
A.  Front Squat 4x10 @ 121#-133#-149#-169#
B.  Back Squat 4x10 @ 169#-188#-209#-226#
C.  Knee Band Extensions 3x8 left, 3x15 right
D1.  DB Step Ups w/ slow descent 3x8 left, 3x10 right @ 25#-25#-30#
D2.  Leg Extensions 3x15 @ 50#
E.  Full GH Raises 3x10 @ BW

Durability
Towel Neck

Metcon + DL

Work Capacity
12,11,10...1  Bench Press 50% of 1 RM (155#)
1,2,3....12  KTE
14:52

Strength
Deadlift 5x5 @ 315#-335#-350#-365#-375#(2)

Oly - Snatch, OHS, Pulls

Baseline
Seated Box Jumps
Snatch Balance

Strength
5 sets:
Power Snatch x 1
OHS x 1
Snatch Balance x 1
@ 89#-99#-109#-114#-119#
failed snatch balance on last 2 sets

Snatch Pulls 3x3 @ 177#-187#-197#
Clean Pulls 3x3 @ 227#-237#-247#

Durability
Sidestep w/ band
Balance Disc

5K

24:54
__________________________________
Why do walkers insist on getting close to the start line

Rugby Practice

Strength - Incline BP, BS

Strength
A1.  Incline Bench Press 4x8 @ 155#-170#-175#-185#
A2.  Band Pull Aparts 5x10 w/ purple band

B.  Back Squat w/ pause on box below parallel 8x3 @ 199#-219#-236#-253# for the rest

C1. One Leg Box Squat w/ 10# plates 3x8 each
C2.  Leg Extensions 3x15 @ 50#

D.  DB Step-Ups w/ slow descent 3x8 each @ 30#

E1.  DB Walking Lunge 3x8 each @ 25#
E2.  Reverse Hypers 3x12 @ 86#
_____________________________________________
Patellar tendon sore on the pause box squats...which also made one leg box squats difficult.
It seems pausing, heavy weight or deep single leg work aggravates it.
I did try to focus on driving through both legs evenly as best I could.

Metcon

Work Capacity
21-15-9
Squat Clean (135#)
Pull Up
11:53

Rugby vs Shreveport (C) (Sat Nov 19)

W 38-17


When you doubt your power, you give power to your doubt.  Failure is only postponed success as long as courage coaches ambition.  The habit of persistence is the habit of victory.  No longer will I be held down by the weights of yesterday.  Nevermore to be cast aside. This day is mine.  Whatever it may take. 

Rugby Practice

Metcon

Work Capacity
20 RFT:
Tire Flip
Jump onto tire, Jump inside tire, Jump onto tire, Jump out of tire
Burpee
First 10 with ~500# tire, second 10 with ~325# tire
REST 5 MINUTES
Repeat
7:01, 9:25

Durability
Straight Leg Raise on Rings 4x10
Balance Disc 4 x 30 sec each side
Back Extensions 3x15 w/ 25# plate
Towel Neck

Rugby Practice

Metcon + Single Leg stuff

Work Capacity
12 Minute AMRAP:
15 Deadlifts 185#
30 Double Unders
6 Rounds + 8

Strength
All 3x8 each
A.  BB Step-Ups w/ slow descent @ 89#
B.  BB Lunges onto 6" box @ 89#
C.  Single Leg Box Sqaut w/ 10# plates
D.  BB Lateral Lunges @ 89#
E.  DB Bulgarian Split Squats onto 6" box @ 25#
F.  DB RDLs @ 30#

G.  Leg Extensions 3x15 @ 50#

Track Running

Work Capacity
8 Minutes of 100 meter Sprints every 30 seconds (16 total)
Rest 4 minutes
4 Minutes of 100 meter Sprints every 30 seconds (8 total)
Rest 2 minutes
2 Minutes of 100 meter Sprints every 30 seconds (4 total)
Rx'd - No Misses

Durability
Hip Mobility w/ Hurdles

Beep + Plyos

Beep Test
L11 S2

Plyos/Speed
A.  Speed Ladder
B.  Power Skip 4 x 20 yards
C.  Bounding 4 x 20 yards
D.  Channel Run/Backpedal x 2
E.  Pro Agility x 2
F.  3 Cone Drill x 2
G.  30 yard Short Shuttle x 2
H.  T Agility x 2
I.  Z Pattern Run into Progressive Lateral Bounding x 2
J.  Parachute Build Up Sprints x 8

Rugby Practice (Thr Nov 10)

Metcon - Suicidal Grace

Baseline
Dot Drills
Knee Jumps w/ DB held infront 5x3 @ 15#-20#-25#-30#-30#
Snatch Balance 6x2 @ 45#-55#-65#-75#-85#-95#

Work Capacity
"Suicidal Grace"
3 RFT:
10 Power Clean and Jerk 135#
1 40 yard Suicide Run
7:15

Durability
3 Rounds:
   Lower from inverted hang x 5
   Russian Twists w/ 20# medball x 25 each side
   Balance Disc 30 seconds each leg

Metcon + Strength

Work Capacity
For max reps:
1 min Burpees
2 min Double Unders
3 min Burpees
155

Strength
A.  Press (Wendler Wk 3 - 90% = 171#)
      125# x 5, 145# x 3+, 160# x 1+ (1)
B.  All of the following single leg exercises 3x8 each (some extra on right)
     DB Step-Ups w/ slow descent @ 20#
     BB Lunges @ 89#
     DB Bulgarian Split Squats @ 20#-25#-25#
     Single Leg Box Squat w/ 10# plates
     DB RDLs @ 30#
     Knee Band Extensions
C.  Leg Extensions 3x15 @ 50#

Metcon

Work Capacity
Back Squat (225#) 2-4-6-8-10-8-6-4-2 rep rounds
Between each round:
15 Wallballs, 20#, 10'
15 Med Ball V Ups, 20#
29:50
_____________________________________
Slowed it down to work on squat form...still leaning towards my left side.
Lower weight and focus on single leg exercises for awhile.

Beep Test + Agilities

Speed/Stamina/Plyos
A.  Beep Test
L9 S2

B.  Speed Ladder Drills
C.  4 Corner Cone Drill x 2 each side
D.  40 Yard Ladder Sprint w/ Run then Backpedal x 3
E.  The Squirm x 3
F.  Z-Pattern Run x 3
G.  Parachute Build Up Sprints x 8
__________________________________
Not happy with beep test score.  Was doing it by myself but still.
On a good note the achilles is better so will be doing beep test a few more times before the 19th.

Rugby Practice (Thurs Nov 3)

Metcon

Work Capacity
3 Minute AMRAP x 5 Rounds
1 Minute rest between rounds
3 Thrusters, 116#
6 Pushups
9 Squats
3R+3+6, 3R+1, 3R, 2R+3+6+2, 2R+3

Durability
DB Shrugs
Towel Neck
Forearm Curl Attachment
Leg Board

Rugby Practice