2016 03 02
Penn Rugby 2015 Spring Break Workouts
Workout 1
10x 10 yard Sprints (rest 30 seconds between sprints) Rest 1 minute 10x 20 yard Sprints (rest 30 seconds between sprints) Rest 1 minute 6 x 50 yard Sprints (rest 30 seconds between sprints) Rest 1 minute
Workout 2
8x 5-10-5 shuttle (rest 45 seconds between sprints) 3 minute break 8x 5-10-5 shuttle (rest 45 seconds between sprints)
Workout 3
Change of Direction Box (sprint, bear crawl, back pedal, bear crawl) 10x shuttle (rest 45 seconds between sprints) 3 minute break 10x shuttle (rest 45 seconds between sprints)
Workout 4
8x T Drill (rest 45 seconds between sprints) 3 minute break 8x T Drill (rest 45 seconds between sprints)
Workout 5
Get Up Sprints 10x 10 yard sprints (rest 30 seconds between sprints) Rest 1 minute 9x 20 yard sprints (rest 30 seconds between sprints) Rest 1 minute 8x 30 yard sprints (rest 30 seconds between sprints) Rest 1 minute 4x 100 yards sprints (rest 30 seconds between sprints) Rest 1 minute *** Get-up sprints are started with your chest flat on the ground; get to your feet as fast as possible and explode out into your sprint.
2016 03 01
2016 03 01
Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Power Snatch 2. 2. 2. 2. 2. 2
Conditioning
Complete 5 Rounds for total Reps: Pendlay Rows – Max Reps in 30 seconds Rest 30 Seconds 24″ Lateral Burpee Box Jumps – Max Reps in 30 seconds Rest 30 Seconds Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute
2016 03 01