REST DAY 

ME Lower, metconA: Front squat 5RM 40,50,60,70,80,90,95/3B: Hyper extension 3 x 15C: Metcon - "The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 Squats20rounds

AM RE UpperA: Floor press 3 x max 22kg 16,16,15B1: Chin up 4 x 8-10B2: Sitting clean 4 x 8-10 10kgC: One arm Shoulder press 20kg DB 4 x 8-12D1:BB Shrug 3 x 8-10 90kgD2: Raised leg push up 3 x maxE: Quick hang power snatch 2 x 10 30kg        EveningRugby…

REST DAY

EveningRugby team training 

Oly Weightlifting A: 2 snatch high pull + power snatch 30,30,40,40,50,50,50,50B: Power clean - heavy double 50,50,60,60,70,75,80,85C: Jerk - heavy single 50,60,70,70,75D: Kipping pull up 3 x maxE: Standing plate twist 3 x 30 25kg

AMME Upper, DE lowerA: Shoulder press 5RM 30,40,45,50,55,60/4,60/3,60/3,55B: Floor pres 2 x max 20kg DB 20,18C1: Bent row 4 x 10-12 50kgC2: Sitting clean 4 x 8-10 10kgD: Block squat 8 x 2 x 60% 70kgE: Back extension 3 x 15F: K2E 3 x 10EveningRugby team running session