Rugby Programming (Monday)

Movement Prep
Big Hurdles(forward & backward, under & over), Compass Lunge, Bottom up KB Press (2 x 10)

Beastly Circuit options Otago Circuit Upper Body Only

Option 1: Dead Lift/Power Clean from Hang/Front 300 metres Row in < 1 minute Renegade Row 6/6
Squat/Push Press/ Bent Over Row / Romanian
Dead Lift 10 x Mountain Climber each leg ½ Turkish Get up 6/6
Option 2: Power Clean from floor/Split jerk/Front
Squat/Hang Clean/Lunge/Bent Row 10 x Hindu Push ups Alternating DB Bench Press 6/6
Option 3: Power Snatch from floor/Push
Press/Back Squat/Hang Clean/Split Jerk/Romanian 10 x KB swings DB Turkish Row 6/6
Dead Lift
Option 4: 3 position Clean/Push Press/Jump 10 x DB Hang Clean Alternating DB Upright Row 6/6
Squat/Hang Snatch/Split Jerk behind Neck/Good
Morning 10 x Round-the-World MB Slams each side Alternating DB Shoulder Press 6/6
Option 5: Power Snatch from floor/Overhead
Squat/Push Jerk behind Head/Combo Good 6 times through 6 times through
Morning/Jump Squat/Power Clean from Hang
6 x through, 6 reps each exercise, 750m row or
2km watt bike after each circuit

CARE
Copenhagen Plank x 10/10, Nordics x 6, Cuban Press x 10, Neck Bridge (forward & backward) x
maximum hold, DB Waiter’s Walk 20m each side (twice through)
 Rugby Programming (Wednesday)

Movement Prep
Overhead Squats, DB L Raise, Mini Hurdle Hops (2 x 10)
Power Contrast Power & Speed Upper Body
Power Snatch from floor/MB Scoop Toss 5 x Hurdle Jump + Box Jump Hammer High Row (10)

Push Press/Overhead Push Clean from Blocks Hammer Chest Press (10)

Band Squat/Box Jumps Full Body Twist Seated DB Clean + Press (6+6)

Banded Hip Thrust/Borzov Hops DB Single Arm Power Snatch No Momentum Sit ups (10)

Band Bench Press/Clap Push ups Landmine Alternating Power Presses Bench Pull (10)

100m Row 10m Acceleration on Run Rocket Bench Press (10)

5 reps on each, 5 timers through Seated DB Snatch + Super Slow Lower to

5 reps on each, 5 times through Shoulder (6+6)

3 times through

CARE
Lateral Lunge, DB Scarecrow, Lateral Neck Bridge (Left & Right) x maximum hold, Suitcase Walk 20m
each side (twice through)