although i haven't booked my ticket yet, i am planning to attend the Montana Maggotfest Rugby Tournament with my old rugby team, the Minneapolis Menagerie. i haven't played rugby in about 3 years or so, and though i still feel like i understand the concepts of the game, my body is not ready for the abuse. so i decided to see if i could use the next 2 months to get strong enough to handle this tournament/weekend. if i can, i'll update this every day.
monday 2/28
strength class
6 laps of sprint straightaway / jog corners
tuesday 3/1
spinning class
11 laps (1 mile) - alternating laps of sprint / jog, and jog with stations at the corners.
stations = star jump, frankenstein walks, pushups, situps.
wednesday 3/2
strength class
thursday 3/3
spinning class
weight training
3x10 unless otherwise noted
Pulley wide grip row 60lb (found close grip machine later)
Squats 4 sets of 10 65lb
dumbbell incline bench press 10lb each hand
Lat pull downs with wide grip 50lb
dumbbell overhead shoulder press 10lb each hand
step-ups (short box)
dumbbell shrugs 15lb each hand
abs 20 reps each
1. full sit-up with feet supported if needed
2. full body crunches
3. side bends
4. hyperextension
5. superman
6. knee up sit-ups
friday 3/4
2 miles on the track (20 laps) sprint/jog intervals
- 2 warmup laps
- 1 lap sprint
- 2 laps sprint straight/jog curve
- 1 lap sprint straight + curve, jog straight + curve
- 2 laps sprint straight/jog curve
- 1 lap sprint
- 1 lap jog
- rest 1 minute
- repeat
- add 1 lap cooldown walk to close.
50 crunches
stretch
happy friday!
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