Field Strong 4/5

A1.  Pillar to Plank Press Up 3x10

A2.  Seated Arm Swing 3x20 sec

B1.  Medball Reactive Lateral Scoop Throw 4x10ea @ 10#

B2.  Depth Pushups to Explosive Rebound Up 4x4

C.  Push Press 3x5 @ 155#

*Kept light, R elbow still sore

D.  Starr Shrugs 3x10 @ 205# - 225# - 245#

E.  3 sets for max reps, no rest btwn:

60 Sec of DB Hammer Curls, 45#
60 Sec of DB Hex Press, 45#

130 total reps

Field Strong 4/6 4/9

A1.  Ankle/Knee Band Walks 2x10ea

A2.  Charlestons 2x10ea

A3.  Side Pillar Hip Drop Starfish 3x5ea

A4.  Inchworm hands only 3x5

B1.  Get Up Sit Up 3x5ea @ 1 pood

B2.  2 Position Tea Pots 3x10ea @ 1.5 pood

C.  FT:

8-7-6-5-4 Muscle Clean @ 135#

100# DBall Bear Hug Carry around circle drive

7:40

D.  Lateral Step to Rotational Jumps 5x3ea

Rugby RRRC Semi-Finals vs Austin Blacks

 L 
50 mins

15p

15p

Field Strong

A.  Hip Flexors x 200

B.  Close Grip Bench Press 3x10 @ 185#

C.  Banded Hip Thrusts 3x30 @ black

D1.  Muscle Clean 4x3 @ 135# - 145# - 155# - 165#
D2.  Standing One Arm Bottom Up KB Press 3x10ea @ 18#

D3.  Dips 3x10

E1.  Bent Over DB Rows 3x10 @ 60#

E2.  Ab Wheel 3x10

E3.  Front Plank 3 x 1 minute

Aux

A1.  Band Resisted supine leg lowers 3x15ea

A2.  Band Resisted kickbacks 3x15ea

A3.  SL Banded Tib Raises 3x40ea

B.  High speed knee flexion against stability ball 5 x 15 sec

C1.  Stability ball leg curls 3x12

C2.  Tib Bar 3x30 @ 25#

D.  Monkey feet hip flexors 3 sets @ 30 - 20 - 10 each leg all at once @ 15#

E.  Monkey feet standing hamstring curls 3x10ea @ 10#

F.  Pedal wheels x 200

Field Strong 4/1

A1.  Reverse Shrugs on Dip Bars 3x10

A2.  Supine Ring Scapula Retractions 3x10

A3.  Ankle band inversion/eversion 3x30ea

B.  Forward / Reverse Sled Drag

C1.  Reverse Hypers 3x10 @ 180#

C2.  High speed Flutter Kicks against band 3 x 20sec

C3.  Banded Sprint quick steps 3x20ea

D1.  BB Step Up 8x3ea @ 135# - 145# - 155# - 165# - 175# - 185# - 195# - 205#

D2.  Rear Neck 3x15 @ 80#

E.  One Leg Box Squat 3x5ea w/ 10# plates

15p

Field Strong 3/31

A1.  Pushups 3x10

A2.  SL DB RDLs 3x10ea @ 15#

A3.  Inchworm Hands only 3x5

A4.  Cocky Walks 3x10 yards

A5.  Spiderman Crawls w/ elbow drop 3x10 yards

A6.  Knee Hug to Horz Lunge Twist 3x10 yards

B.  4 Sets:

SL Banded Hip Thrusts x 15ea

Trampoline Sprints x 10sec

C1.  Clean Pull 3x3 @ 225# - 230# - 235#

C2.  Weighted Back Extensions 3x15 @ 25#

E.  3 RFT:

30 KBS, 1.5 pood

10ea Med Ball to Toes, 20#

6:31

Field Strong

A1.  Reverse Hypers 4x10 @ 210#

A2.  High Speed Flutter Kicks against band 4 x 20 sec

B.  Front Squat 3x10 @ 205#

C.  Walk out Back Squat Hold 3 x 10sec @ 405# - 415# - 425#

D.  Press 3x7 @ 145# - 160# - 165#

E1.  Standing One Arm DB Press 4x8ea @ 45#

E2.  Hammer Curls 4x8ea @ 45#

E3.  Plate Front Raises 4x10 @ 45#

LATT Test - Bike

Assault Bike 

5 x 30 sec all out w/ 2 minute rest between

34-27-24-22-22

Total = 129

Rugby Texas Quarterfinals @ Shreveport (Sat April 9)

W 28-25

1 try

53 mins

Assault Bike 25 minute recovery ride

15p

Field Strong 3/30

A1.  Ankle/Knee Band Walks 3x10ea

A2.  SL Banded Tib Raises 4x30ea

B1.  Ipsi Deadbugs 3x6ea

B2.  GHD Extension Hold 3 x 30sec

B3.  Front Plank 3 x 1 minute

C.  Box Jumps 5x2 @ 24" w/ 20# vest

D.  High Speed knee flexion against stability ball 3 x 20 sec

E.  Monkey Feet Hip Flexors 3 sets each leg all at once @ 15#

* Short rest btwn sets

Sets of:  30-20-10

15p

Field Strong 3/29

A1.  Lateral Cocky Walks 3x10 yards each way

A2.  Strict Pullups 3x10

A3.  Pillar to Plank Press Up 3x10

B.  4 Sets, rest as needed but push it

Dynamic Step Ups x10ea

Shin Hops x 5

Plyo Pushups x10ea

C.  Snatch Pulls 3x3 @ 185# - 190# - 195#

D1.  Reverse Hypers 3x12 @ 180#

D2.  Rear Neck 3x15 @ 80#

E1.  Bench Press 5x3 @ 245#

E2.  Side Neck 3x12ea @ 60#

Field

2 sets:

4 Way Deadbugs x 6

Sprint Prep Sequence 1

Wall Drill Singles x 6ea

Power Skip w/ jog return 8ea x 6

Short Sprint w/ cone circle x2ea

Short Sprint w/ side step x2ea

Push up Starts x 4

Z Pattern Run x 2

5-10-15 Run Backpedal x 2

40 yard Ladder Sprint x 2

Barefoot Run Forward and Backward 3x50 yards each

SL eccentric hip extensions off GHD 3x6ea

Field Strong 3/28

A1.  Reverse Shrugs on Dip Bars 2x10

A2.  Empty Bar HPC + Strict Press 2x10ea

A3.  Elevated Dying Bugs 2x10ea

B.  Power Snatch 5x2 @ 155# - 160# - 165# - 170# - 175# PR

C.  Front Squat 6x3 @ 230#

*Every 2 minutes start a set

D.  4 Sets, rest as needed but push it

3 Reverse OH Medball Toss, 25#

10sec Trampoline Sprints

3 Consecutive Box Jumps, 20"

E.  QL Raises 3x10ea @ 30#