From the Desk of John Welbourn

This week is retesting week. Calling upon some inspiration from track legend, Steve Prefontaine, "To give anything less than your best is to sacrifice the gift." We start by retesting our 40 yard dash. This is all about finding your specific sprinting technique. We are all different torso/limb lengths, so our top end speed will look different. All the drills and opportunities to sprint this cycle have been targeted at helping you find your pattern. Now is your time to put it to the test.

TS Speed Prep 81

3 x Deadbug Contralateral :30 Cocky Walks x 10 yards Foot Poppers x 4R/4L Sprint Prep Sequence 1 x 10 yards each movement Push Up Start x 2

Flying Starts

3 x 20

40 Yard Dash

10 x 1

Dumbbell Bulgarian Split Squat

5 x 8

Banded Hamstring Curls

5 x 10

Cool Down Progression 2

For Completion

Maxmead Match Warmup

2x 10m Cocky Walk +10m Heel Walk +Carioca 22m (R>>L) 2x 5 Inchworms +Spiderman crawl to 22m 2x 10m Leg Cradle Lunge w/ Horizontal Twist +10m Walking High Kicks 2x 22m High Knee Skips + Lateral Shuffle Back (R>L) 2x “22m In & Outs” (Jog Together to 22m —> 2 Hard steps in and 2 Hard steps out —> Jog back to Goal Line) 2x Sprint 10m—>Sprint Back 10m (1st: Right Foot Plant, 2nd: Left Foot) 2x 22m Push up start —>Walk back

Rugby Team Practice

1 x 90:00

3 Rounds 5 Scapula Depression w/ 3 count hold at the top 2 Jimmy Buffetts 2R / 2L Child's Pose Moose Antler 2R / 2L Leg Cradle Lunge w/ Back Heel Touch 5R / 5L Kelso Shrugs

3 Rounds Strict Pull Ups - 5 reps Parallel Bar Dips - 10 reps Push Ups - 15 reps

Press

5, 5, 3, 3, 1, 1

4 x Plate Front Raise - 8 reps DB Lateral Raises - 8 reps Rear Delt Fly - 8 reps

Ruck

1 x 3

TS Speed Prep 83

3 x Deadbug Contralateral :30 McGill Bird Dog x 4R / 4L Cocky Walks x 10 yards Sprint Prep Sequence 1 x 10 yards each movement Push Up Start x 2

Flying Starts

3 x 30

Sprint

400, 300, 200, 100

Cool Down Progression 1

For Completion

Maxmead Match Warmup

2x 10m Cocky Walk +10m Heel Walk +Carioca 22m (R>>L) 2x 5 Inchworms +Spiderman crawl to 22m 2x 10m Leg Cradle Lunge w/ Horizontal Twist +10m Walking High Kicks 2x 22m High Knee Skips + Lateral Shuffle Back (R>L) 2x “22m In & Outs” (Jog Together to 22m —> 2 Hard steps in and 2 Hard steps out —> Jog back to Goal Line) 2x Sprint 10m—>Sprint Back 10m (1st: Right Foot Plant, 2nd: Left Foot) 2x 22m Push up start —>Walk back

Rugby Team Practice

1 x 90:00

1-3 Rounds :20 4 Way Dead Bugs 3 Inch Worm Hands Only 5R / 5L Swinging Gate 10y Spiderman Complex w/ a Horizontal Rotation :30 R / :30 L One Arm Dumbbell Lateral Raise (grab a book or something heavy and hard to hold)

1-3 Rounds :25 Static Pillar Holds :15 R / :15 L Cpt Morgan With Vertical Support :25 Active Foot Isometric Hold - Dorsiflexion 10y Leg Cradle Lunge Twist w/ Drunk Step :25 Active Foot Isometric Hold - Plantar Flexion 2 Seesaw Walk To Vertical Jump - R/L + 1 Jump = 1 Rep

3 x Deadbug Contralateral :45 Leg Swings x 8R / 8L Sprint Prep Sequence 1 Push Up Start x 2

Flying Starts

3 x 20

100 m Sprint

10 x 1

Cool Down Progression 1

1 x 1

Cool Down Progression 2

1 x 1

Dynamic Movement Prep 10

2-3x 10yd High Knee Skip 10 yd Spiderman Crawl 5R/5L T-Push up + Rotation 5R/5L Alt. Reach Piller Hold 5R/5L Leg Cradle to Lateral Lunge w/Reach 10R/10L Leg Swing 5 Athletic Burpees

21, 15, 9 reps of: Bench Press @ body weight Pull Ups - Strict Post times to leaderboard. Leaderboard instructions: For time.

Rest Day

For Completion