I've been on vacation for most of break so far; I went skiing and snowboarding in Vermont with family and friends and had a blast. A few days I went sledding for like four hours and was SO sore the next day. I built a jump at Roger Williams park and little kids' parents were not happy with me, but my friends and I got some good runs and jumps in without too much pain. I went to Boston with my family this weekend and saw the Blue Man Group and went to the aquarium, which was fun too.
Here are my workouts for the past week:
Day 1 (Wednesday):
Hang Power Cleans 4 x 8 (55 lbs)
Squat 4 x10 (75 lbs)
paired with
Glute Ham Bridge 4 x 10
I didn't remember what this was at the gym so I did the physio ball leg curl instead.
Bench Press 4x 10 (55 lbs)
paired with
Bent Over Row 4 x 10 each arm (20 lbs)
Conditioning:
20 seconds: Jumping Jacks
20 seconds: Mountain Climbers
20 seconds: Rest
20 seconds: Jump Squats
20 seconds: Push Ups
20 seconds: Rest
20 seconds: Burpees
20 seconds: Sit Ups
Rest 1 minute. Repeat.
DAY 2 (Thursday)
1 Arm Dumbbell Snatch 4 x 8 Each Arm (17.5 lbs)
Dumbbell Overhead Press 4 x 10 each arm (15 lbs)
paired with
Chin Ups 4 x 10 (assisted 70 lbs, so in total lifted 50 lbs)
Circuit: 2 x 10 of each movement
Lunge Position Curl to Press (15 lbs)
Inverted Row (Barbells; 15 lbs)
Lat Pull Down (Fat grip if available) (40 lbs)
Dumbbell Flys (10 lbs)
Conditioning:
400m run or row
20 second rest
1 minute: Burpees
20 second rest
1 minute: Jump Rope
20 second rest
1 minute: Jump lunges
20 second rest
400m run or row
DAY 3 (Friday)
Hang Power Clean 4 x 10 (45 lbs)
RFE Split Squat 4 x 10 (20 lbs)
Circuit: 3 x 10
Plate/DB overhead walking lunge (25 lbs)
Physio ball leg curl
Goblet squat (25 lbs)
Conditioning:
10 burpees
10 sit ups
10 meter bear crawl
9 burpees
9 sit ups
10 meter bear crawl
8 burpees
8 sit ups
10 meter bear crawl
7 burpees
7 sit ups
10 meter bear crawl
6 burpees
6 sit ups
10 meter bear crawl
5 burpees
5 sit ups
10 meter bear crawl
4 burpees
4 sit ups
10 meter bear crawl
3 burpees
3 sit ups
10 meter bear crawl
2 burpees
2 sit ups
10 meter bear crawl
1 burpee
1 sit up
10 meter bear crawl
This particular conditioning was awful. low: i thought i was going to die. high: i didn't die.
Since I started the workouts late and didn't get a chance to do anything this weekend while on vacation, I'm going to do the running workout (day 4) on Monday and then do days 1-3 Tues-Thurs this week, since rugby camp is next weekend.
Happy New Year! I'm going to be at Brown almost every day this week working in the lab, so if anyone is there and wants to do workouts, facebook/text/email me! 401.536.4098
Rugby love,
Elena
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