Monday, 05.05.14
Congrats to Jack, Zack, Blake, and the rest of the Penn High School Rugby team. We were able to walk away with a JV and Varsity Midwest title. Zack was awarded MVP of the JV Championship game. Zack scored the winning try with 3 minutes left in the game to put the team ahead.
Amateur
Squat 3×5 (add 5 lb to last workout)
then…
Complete 5 rounds for time of:
Press @ last set of 5 press reps from last Monday – 1 rep
Strict Pull Up – 1 rep
Press @ last set of 5 press reps from last Monday – 1 rep
Strict Pull Ups – 3 reps
Press @ last set of 5 press reps from last Monday – 1 rep
Strict Pull Ups – 5 reps
Collegiate
On the minute
Complete 3 front squats on the minute for 8 minutes:
Use 70% of 1 RM from last Thursday for this workout
then….
Complete 5 rounds for time of:
Press 90% of 1 RM – 1 rep
Strict Pull Up – 1 rep
Press 90% of 1 RM – 1 rep
Strict Pull Ups – 3 reps
Press 90% of 1 RM – 1 rep
Strict Pull Ups – 5 reps
2014 05 04