Warm Up – 5mins Run/Row
Mobility Work – PVC Pipe Snatch Mobility Work
- 10 x Snatch Grips Shoulder Dislocates
- 6 x OH Squats
- 6 x Snacth Balance
- 6 x Hang Power Snatch
- 6 x Hang Snatch
A) Max. Effort – Upper
Establish a 1 RM Bench Press for the day.
*take a minimum of 8 sets to establish 1 RM.
B) Accessory Exercise
i) Close Grip Db Floor Press – 3 sets x 8 reps
ii) Single Arm Db Row – 3 sets x 8 reps
Welsh Rugby Anaerobic Endurance Test
Perform 1 Rep every 40 seconds x 10
Cone A – Start Line
Cone B – 2 metres away from Cone A
Cone C – 5 metres away from Cone B
Cone D – 15 metres away from Cone C.
One Repetition consists of -
- Player starts on Cone A.
- On the start command the player completes 1 down/up (touch Glutes).
- Get up and performs a figure of 8 sprint between Cones B and C.
- Once player is back at Cone B, sprint out to Cone D and sprint back to Cone A.
D) Accessory Work
6 Min AMRAP
6 Ez Bar Curl
6 Cable Tricep Extension