REST DAY

Extraliga Round 5.

Bp. Exiles - FW Gorillák

15 - 7 (0 - 7)

Rugby training - preparetion for saturday's match

WOD:

Work with 20kg KB

1 Shoulder press right arm, 1 sh. press left arm, 1 renegade row right arm, 1 r.row left arm, 2 sh.press........ 9 sh.press (r and l arm), 9 r.row (both arm), 10 sh.press, 10 r.row, 9sh.press, 9 r.row.......2.....1  and 5 goblet squat between every rounds

28'27"

Rugby training

WOD:

"Cindy and jerk"

1 clean and jerk - 2 clean and jerk....9 clean and jerk - 10 clean and jerk 60kg

between every rounds complete 5 pullups, 10 pushups, 15 squats

22'35"

Skill and strength:

Shoulder dislocation in BTB squat position 2 x 10

OHS 50kg/5, 60/2, 60/1,62,5/1, 62,5/1

WOD:

10-9-...-2-1 power snatch 40kg

1-2-...-9-10 burpee (jump onto plate)  13'14"

Active rest day which means....

... I refereed a rugby match in hungarian third division...

Strength: Weighted pull up 3-3-3-3-3 12,5kg

WOD: 10 rounds for time

- 12 hang power clean 40kg

- 12 push press 40kg

- 12 am. swing 24kg DB         29'13"

It's almost pukie time! :)

AM

Strength:

A: Snatch pull 5 x 5 60,70,75,75,75

B: Snatch High pull 3 x 3 65

C: Snatch balance 5 x 1 40,45,45,50,50

D: Squat Snatch 5 x 1 40,45,45,45,45

WOD: 5min amrap

- Back Squat from rack 70kg 5

- Burpees 5                               6rounds + 3 Sq

Evening

Rugby training session

REST DAY

smr, stretching.....

Rugby training

Warmup

WOD:

25min AMRAP

- Front squat 40kg  10

- CF pushups          20

- OH 20kg plate walking lunge 30

- Situps                 40

5rounds

Strength:

A1: Back squat: 5 x 5 75,80,90,100,105

A2: Box squat: 3 x 3 140kg

WOD:

21-18-15-12-9-6-3

- Sumo Deadlift High Pull 30kg

- Push press 30kg

9'02"

No training today, but.....

...I refereed a hungarian rugby match in second division. It was 2 x 40min, so I ran a lot, which maked me tired, but not too much... It was kind of half a rest day! :)

http://www.mrgsz.hu/bajnoksagok/2011/dhl-nb1/merkozesek/1486

Strength:

Sumo Deadlift High Pull:5-5-3-3-3 50,55,60,65,70kg

WOD:

5 rounds for time

- squat clean 60kg 7

- DB american swing 24kg 14

15'34"

Rugby training

REST DAY

...and cooking....

Strength:

A1: 1armed shoulder press with DB: 20/5,22/5,22/5,24/3,26/3,26/3,28/3,30/3,32/1,30/2

A2: Bench press on fit ball with DB 24kg: 2 x max 14,14

...and....

in the evening:

Rugby training

Strength and skill

Snatch pull: 5 x 3 70kg

Snatch high pull: 5 x 3 65kg

3pos power snatch: 5 sets of 40kg

Metcon:

21-15-9

Box jump

Burpee     5'30"

3' rest

21-15-9

DB American swing 26kg

CF pushup    4'09"

Strength: Front Squat 5-5-3-3-1 70-80-90-100-110kg

WOD:

21-15-9

Power clean 60kg

Dips

AP: 3 x 1'w/1'r weighted plank 10kg

REST DAY

....and.....

the AllBlacks won the 2011 Rugby World Cup this morning!!!!! :))) yeeaahh

Rugby match

Extraliga

Gorillák vs. Vitézek 14-99

http://rmatest.ustream.tv/recorded/18039342

Rugby training

Rest day 

SMR, streching....

Rugby training

Prepairing for saturday match

A: Snatch High Pull 3 x 3 60kg

B: Power Snatch 5 x 2 60kg

C: 2 Squatclean + 1 Jerk 5 sets 70kg

D: MetCon

3 rounds for time

100 air squat

20-20 lunge

35 hand release pushups

18'26" 

...és hosszú idő után újraindul a blog....

A: OHS 5-5-5-3-3-3, 40-50-60-65-70-72,5

B: Metcon

10 rounds for time

5 Deadlift 85kg

7 Burpees

9 Pullups

17'07"

AM

ME Upper

A: Sh press 1RM 30/5,40/5,50/3,55/2,60/2,62,5/2,65/2,67,5,62,5/3

B: Shoulder press on 45' bench 2 x max 16kg

C1: Inverted row 4 x 10

C2: Hang power clean 4 x 6-8 50kg

D: DB Shrug 4 x 15 24kg

Evening

Rugby training ( much ball practice)

Rest days