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Old 09-10-2008, 08:04 PM   #11
Nathan Stanley
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No time for a dynamic warm-up this time.

10 min w/ ice and the Stem machine

Hang Snatch 4x5 95#

Back Squat 4x6 245#

Lat Pull Down 4x6 (140, 150, 160, 170)

Bent over Rows 4x6 185lbs
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Old 09-11-2008, 02:43 PM   #12
Nathan Stanley
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2 pm
Electric STEM and Ice 10 min

Dynamic Warm-up

3 Rounds of:
1a)25 KB Swings w/ 24kg KB
1b)5 Snatches L/R
1c)25 KB Swings L/R
3 min rest in between

Tough on grip.

6:30pm
Rugby Practice
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Old 09-13-2008, 04:47 PM   #13
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Saturday's a Rugby Day! Okay, we didn't play today, so I tried to simulate a half w/ out getting too complex.

The idea was to go back and forth 40 yards either carrying a sandbag, jogging, sprinting or walking. The only exception was when I would go 10 yards w/ a walking KB swing, then jog the rest of the 40 yards.

Dynamic Warm-up then:

As many rounds of the following in 20 min.
1a)10 yards of walking swings w/ a 32kg KB then jog 30 yards (down)
1b)5 burpees then sprint 40 yards (back)
1c)Bear hug Carry a 70 lbs sandbag 40 yards (down)
1d)Walk back to the start (back)

You have to switch the order of the burpees and sb carries in order for things to work out right. I'd have thrown in a dragging sled, but didn't have my truck today and couldn't fit it in my car.

By and large I felt about the same as I do after a half of rugby. I will say, that there weren't the long sprints or the very short but very intense movements such as a tackle, or running w/ the ball and trying to break the gain line, but there were long pauses for injuries, scores or who knows what.
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Old 09-14-2008, 08:31 PM   #14
Nathan Stanley
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Light and easy training run:
40 min. of 1 min running, 1 min walking, 2-2; 3-3; 4-4; 5-5; 4-1; 3-1; 1
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Old 09-15-2008, 07:20 AM   #15
Nathan Stanley
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Dynamic Warm-up (Workout at 6am)

Jump Shrug 4x5 @ 185lbs

RDL+Shrugs 4x6 @ 235 lbs

Bench 4x6 @ 205 lbs

KB Press 4x6 L/R @ 72 lbs

Was wanting to do some sprints but didn't have time.

Remember for Tomorrow...
5-4-3-2-1 of:
Deadlift 275 lbs
135 lb thruster
Burpees
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Old 09-16-2008, 02:34 PM   #16
Nathan Stanley
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Warm-up

1a)275lbs Deadlift
1b)95lbs thruster
1c)Burpees
5-4-3-2-1

Took 4:50. Didn't really get my heart rate up before hand so there was a bit of huffing and puffing between 5 and 4.

Three Hard Steps:
15 yard sprints down and back for time. At each turn take three hard steps then coast.
:30-:45-:60-:45-:30
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Old 09-17-2008, 07:16 PM   #17
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High Pull 4x5 155lbs
Alt Lunges 4x6 L/R w/ 2 62 lbs db
Pull-ups 4x6
Horiz. Pull-ups 3x6; 1x10

Did not feel good at all. Still sore from Monday.
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Old 09-19-2008, 08:39 AM   #18
Nathan Stanley
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Rugby Practice:
Jog around the pitch.
Dynamic Warm-up
30-45-60-45-30sec sprints
Ball handling Drills
Rucking Drills
Line-outs
Turtle ball
Lots of squats, push-ups and sit-ups in between drills. (A bit different from normal)
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Old 09-21-2008, 06:19 PM   #19
Nathan Stanley
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5 hour drive to Boise.
80 min rugby match.
1 hour eating and some beer.
5 hours drive home.

Good day.
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Old 09-22-2008, 09:40 AM   #20
Nathan Stanley
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Dynamic Warm-up

Hang Snatch 1x5x95lbs; 3x5x120lbs

Good Morning 4x6x225lbs

Press 4x6x135lbs

Rows 3x10x72lbs L/R

A little more sore today than yesterday especially in the neck.
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