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Old 03-01-2011, 07:06 PM   #101
Jessica Garth
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/1/11

SWOD
Deadlift 5 RM - 210lbs
One Arm DB Rows 3 x max reps
2 x 15 x 30lbs
1 x 12 x 35lbs

DWOD
Complete:
Sprint three 300 yard shuttles.
*Rest 5 minutes between efforts.

3/2/11

Rest Day
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Old 03-04-2011, 02:53 PM   #102
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/3/11

Another inadvertent rest day due to coaching and a team event.

3/4/11

SWOD
Bench 3 x 5 x 95(reset)

DWOD
On the minute
Complete 2 squats on the minute for 12 minutes.
.....
150lbs

then...

10 Chin Up Body Rows - 10 Push Ups
9-9
8-8
7-7
6-6
10-5
9-4
8-3
7-2
6-1
.....
10:45
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Old 03-05-2011, 05:20 PM   #103
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/4/11

Sandbag Complex:
Bent Over Rows
Upright Rows
OH Press
Good Mornings
Split Squat (both sides)
FS to OH Press
Stiff-Leg DL
Shouldering (both sides)
.....
6 reps each before moving on, 5 rounds
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Old 03-06-2011, 04:52 PM   #104
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Re: Jessica's 'Let's Get Fit for Rugby' Log

Yesterday's should have said 3/5/11. Just fyi.

3/6/11

Power Clean 5 x 3 x 80
Bench 3 x 5 x 95
Turkish Get-Ups 2 x 5 (each side) - 10lbs
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Old 03-08-2011, 07:49 PM   #105
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/7/11

Rest Day

3/8/11

SWOD
Squat 3x5x140
I decided to drop the squat and focus on form.
Press 3x5x85

DWOD
Complete:
5 x 1 max height box jump with 10 lbs DB's in hands (18'')
then...
3 x max reps strict pull ups on gravitron
(-25) 3 x (-30) 3.5 x (-35) 5
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Old 03-12-2011, 06:02 PM   #106
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/9/11

Rest Day

3/10/11

SWOD
Deadlift 5RM - 215lbs
GHD Sit-Ups - 3 x 8

DWOD
As many rounds as possible in 8 minutes:
3 Power Cleans @ 55lbs
6 Hanging Leg Raises

3/11/11

Rest Day

3/12/11

Rugby Fitness/Obstacle Course
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Old 03-15-2011, 05:02 PM   #107
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/13/11

Some general running around outside

3/14/11

Squat - 3 x 145lbs
Bench - 3 x 100 lbs
3 x max - Body Rows
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Last edited by Jessica Garth : 03-15-2011 at 05:09 PM.
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Old 03-15-2011, 07:57 PM   #108
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/15/11

As many rounds as possible in 15 minutes:
5 Deadlifts - 135 lbs
10 One Arm DB Power Cleans - 30 lbs
.....
8 Rounds + 5 Deadlifts
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Old 03-19-2011, 09:11 AM   #109
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/16/11

Rest Day

3/17/11

Rugby practice w/lots of fitness

3/18/11

Rest Day

3/19/11

5 RFT:
5 Chin-Ups (Little jump)
10 Sandbag High Pulls
15 Sandbag Push Press (alternating shoulders)
20 Sit-Ups (unanchored)
.....
I took my time and had to adjust the sandbag quite a bit.
16:53
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Old 03-20-2011, 03:51 PM   #110
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Re: Jessica's 'Let's Get Fit for Rugby' Log

3/20/11

SWOD
Squat 3x5 - 150lbs

DWOD
As many rounds as possible in 10 minutes (I actually went over to 10:08):
5 Push Press - Clean into first rep - 65lbs
7 Push Ups
9 Back Extensions
.....
7 Rounds + 5 PP
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