Warmup: 12 minutes elliptical.
P. Snatch: 55x4+4 overhead squats, 75x5-6?x3
P.Clean: 95x4, 105x4x4
Concentrated on whipping elbows around for a solid rack, and getting the hyperextension without stomping.
Hip thrusts: 95x6?
Back squat: 45x8. 95x6?, 115x4, 135x4x3
Decline crunches w/ sandbag: 20lbs + bw x 10x3
Saturday 10/3:
North Shore vs Middlesex - 10-0
Wettest game I ever played. Scrumhalf'd, passes sucked because of rain, made some decent tackles and yelled my head off. I want to be a flanker.
Friday 10/1:
• P.Clean into Front Squat: 85x4x4
Went light so as not to be sore or stiff for gameday.
• DB press: 30sx8x3
&&
• Glut ham raise: BWx10x3
• Sandbag slams: 40?x10x3
Thursday 10/1 - missed practice
Wednesday - 9/30
Warmup: ~20 mins elliptical
Hang P.snatch: 55x5x3?
P. Clean: 50kilosx4x4?
Tuesday 9/29: practice.
Scrumhalf drills, ran through plays, set pieces, backrow plays.
You know, I always wondered why you stomped while doing cleans. I don't think it takes anything away from the weight you lift, but I don't think it helps much either. I do know that a not-insignificant number of coaches teach it that way, though, for "aggression" (why not just pull the bar aggressively up?).
ReplyDeleteI think it's a trigger to get you to get back under the bar after extending and jumping to its full height. Once you've trained that reflex though, it's less necessary to actually stomp back into your footprints.
ReplyDelete