Deirdre: 4/5-6

Monday:

On this new program designed for rugby players, loosely based on westside. This is the second week of a 3-week cycle, but I missed the upper day last week due to shifting practice times.

Power cleans:
~35kgx4, 40x6, 45x5, 50x4, 55x1x3
Last was supposed to be 55x3, but after the first rep I would fail, so it ended up being 3 singles instead.

Weighted jump squats:
45lbsx6, 95x2x8 (8 sets of 2)
Minimal rest between sets, 45-60seconds

Back Squat:
135x5, 145x4, 155x3
About 1-2 minutes rest. Felt good, my quads were definitely tired at the end of this.

Good mornings:
45x5, 95x5
My lower back was too trashed to hold these.

Makeshift hamstring curl/glute-ham raise:
(30lb counter weight)x8x3
Meh.

Back hyperextensions:
3x20, hold to fail, hold to fail +10lbs

&Superset with&

Abs:
raised leg crunches, bicycle, v-ups, +10lbs


Tuesday - Practice:

Indian run, 3 laps around the pitch.
Passing drills for ~15mins
Running through plays with multiple phases for ~45mins
Practiced back row plays with scrum
Unopposed phase play, ~20mins.
X-drill interval sprint training x 5 laps.

I felt my hamstrings cramping up during the x-drill. Need to do more sprint training on my own when legs are not already tired, will try to fit that in before my upper training, which is tonight.