Wednesday March 6

Sled work--2 man relays, down and back
70lbs and 90lbs once each (25yds each leg)
100lbs and 110lbs once each (20yds each leg)
125lbs twice (20yds each leg)
135lbs twice (4 man relays, 20yds per, two consecutive round trips)
45lbs three times (20yds per, down and back)

Wednesday, February 20

Sled work--4 man relays

80lbs for 25yds per, 2 round trips
90lbs for 20yds per, 2 round trips
100lbs for 20yds per, 2 round trips
110lbs for 20yds per, 1 round trip
45lbs for 25yds per, 2 round trips

Week of February 4

Monday 2/4
Press 120x5, 135x5, 155x8
Close grip bench 135, 155, 180 all for 10
Chins 11, 11, 11
Dips 12, 10, 6  1 minute rest between each, gassed quick after the CGBP

Tuesday 2/5
Deadlift 265x5, 305x5, 345x7
Front squat 135, 155, 180 all for 10
Rugby practice Fireman's carries, bear crawls, crab walks

Wednesday 2/6
Sleds--5 man relays, 20yds per, goal line to goal line round trips with about 1 minute rest after each.
2 round trips at 70lbs, 2 at 80lbs, 2 at 90lbs, 1 at 45lbs

Thursday 2/7
Bench 195x5, 225x5, 255x10
Incline 125, 145, 165 all for 10
DB rows 110x16, x16. 90 second rest going from one hand to the other
Rugby practice Fireman's carries, sprints, hurdles, cone drills

Friday 2/8
Squat 215x5, 245x5, 280x8. A little patellar tendonitis so didn't want to push it too much
RDL 150, 185, 210 all for 10

Deload Week, 1/29 through 2/1

Tuesday 1/29/2013
Press 75x5, 95x5, 105x5
CG Bench 105x5, 125x5, 150x5
Deadlift 160x5, 200x5, 240x5
Front squat 100x5, 125x5, 150x5
Chins 4 sets of 10
Dips 4 sets of 11 (1 min rest in between)


Wednesday 1/30/2013
Sled work
4x25yd with 135lbs, sprint remainder
4x25yd with 90lbs, sprint remainder
2x10yd with 90lbs


Friday 2/1/2013
Bench 120x5, 145x5, 175x5
Incline 95x5, 115x5, 140x5
Squat 135x5, 165x5. 185x5
RDL 135x5, 145x5, 175x5
Chins 3 sets of 10
Dips 3 sets of 12 (1 min rest)
Sled work: 8 rounds of 20yds (90lbs) with 10 deep breaths in between. Kept decent pace.