Rugby Practice

Metcon (Wed Mar 28)

Work Capacity
On the minute for 12 minutes:
2 Deadlifts @ 309# (70% of 1RM)
7 Burpees
Rx'd - No Misses

Durability
One leg box squat w/ 10# plates 2x8 each

Rugby Practice

Metcon + Strength - FS

Metcon
8 Minute AMRAP:
15 Pushups
12 KB Swings, 62#
6 Rounds + 5

Strength
Front Squat 8x3 (70% of 1RM) @ 179#
Rest 90 sec between

Rugby vs. Frisco (Sat Mar 24)

L 45-31

Rugby Practice

Xfit Games 12.5

Work Capacity
7 Minute AMRAP to get as far as possible:
3 Thrusters, 100#
3 CTB Pullups
6 and 6, 9 and 9 and so on
*Any grip on pullups is ok
Finished Round of 12 + 15 + 1 (76 total reps)

Rugby Practice (Tue Mar 20)

Death by Ball Slam

Baseline
Shoulder IR/ER w/ band
KB Taters & One Hand Switches

Work Capacity
Death by Ball Slam (40#)
15 Rounds + 14

Xfit Games 12.4

Work Capacity
12 Minute AMRAP:
150 Wallballs, 20#, 10'
90 Double Unders
30 Muscle Ups
0 Rounds + 150 + 90

Rugby Practice

Rugby Practice

Strength + Death by Back Squat

Strength
Bench Press w/ hanging 25# plates
2x15 @ 2 25# plates
1x10 @ 2 25# plates + 50# on bar
2x10 @ 4 25# plates
1x5 @ 4 25# plates + 20# on bar

Work Capacity
Death by Back Squat (225#)
8 Rounds + 8 (44 total reps)

Durability
Towel Neck

Metcon

Work Capacity
4 Rounds for total working time:
40 Double Unders
12 Thrusters, 95#
12 Pullups
Rest 2 minutes between rounds
Working Time = 9:46

Durability
3 Rounds:
Ab Wheel x 10
Front Plank x 60 sec
6 Inches x 60 sec

Xfit Games 12.3 ... yes again

Work Capacity
18 Minute AMRAP:
15 Box Jumps, 24"
12 Push Press, 115# (from floor)
9 TTB
6 Rounds + 15 + 12 + 7 (250 total reps)
___________________________________
This puts me into 402nd place

Rugby Practice

Xfit Games 12.3

Work Capacity
18 Minute AMRAP:
15 Box Jumps, 24"
12 Push Press, 115# (from floor)
9 TTB
6 Rounds + 15 + 12 + 6 (249 reps)
__________________________________
Tough to string TTB together

Rugby Practice

Strength - BS, FS

Strength
A.  Back Squat 1x5 60%, 1x3 70%, 1x2 80%, 1x2 90%, 1x1 95%, 1x1 102.5%
204#-241#-272#-305#-324#-346#

B1.  Front Squat 1x5 60%, 1x5 65%, 1x5 70%, 1x5 75%
155#-167#-180#-195#
B2.  Strict Ring Pullups 4 sets - 8-8-7-7

Metcon

Work Capacity
15 Minute AMRAP:
5 Jumping Muscle Ups
12 DB Hang Squat Clean Thrusters, 35# DB's
30 Double Unders
4 Rounds + 5 + 6

Xfit Games 12.2

Work Capacity
10 Minute AMRAP to get as far as possible:
30 Snatches 75#
30 Snatches 135#
30 Snatches 165#
Max Rep Snatches 210#
Use the same bar, load/unload yourself, any snatch variation is allowed
70 reps
_____________________________________
This puts me into 179th place in the South Central Regional (out of 2404)
In the top 6.5%

Oly - Snatch + Metcon

Work Capacity
8 Minute AMRAP
8 KB Swings, 62#
8 Chin Ups (thick bar)
8 Air Squats
6 Rounds + 3

Strength
A.  3x5 Snatch High Pulls @ 111#-136#-148#
B.  Snatch technique - worked up to 165#

Rugby Practice