First, a news update from Rugby; we won our first match 21-8, then lost 24-0. I thought they were all one game, but it was split into 2, so we are now 1-1. Awesome! Also, Liam and Mark are now in the process of joining the team, which I am very excited about.
Speaking of those two, we worked out again tonight. We started with a nice rotation of...
1- a) 15 air squats b) push ups c)and a third workout I just bloody can't remember... poo.
2- We then did rotation sprints, which meant you ran twice as long as you rested. A set of 10 each for a team total of 30 sprints.
3- a) Sprinter lunges with 35lbs dumbbell, 10 on each leg. b) myotatic crunch c) flutter kicks.
4- repeat '3'
5- a) clean and press corn feed bag 30 times b) lateral hops over the feed bag c) bent over row with 40lbs KB
6- repeat '5', but with 14 'speed reps' for the clean and press
7- As a rester set, we did trunk twist rotations combining standing ab workout with a rugby pass. 15 reps.
8- a)full burpee, which is a pushup to burpee, then grab the 35lbs dumbbell and clean and press it, down, pushup, burpee, other hand clean and press, and that is one rep. 10 reps. b) 38lbs curls c) 40lbs KB swing
9- shoulder shrugs with 40lbs jugs in each hand, 30 reps. b) goblet squats with 35lbs dumbbell. c) overhead press with 56 lbs barbell. repeat, but with 25 reps shrugs, then 20, down through 5 reps.
10- that is it... time to sprint again! 21 team reps.
11- time to max out. We were given one 5 second break to complete the max out.
Liam-50 (new PR)
Mark- 67 (new pr)
Gavin- 78 (new PR, new Barn Record).
Then we said our goodbyes, and called it a night.
One more thing; during the max sets, I chose Gaelic Storm songs for each person. Liam worked out to Marching Free (Chicken Boxer), I had Scalliwag (Wellies), and Mark did Alligator Arms (Boxer), just ofr the irony.
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