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Copy of Block 1 Day 9 / Rugby & GAA S&C Programme

Tuesday : Upper Body


Warm up / activation

3 Rounds

Banded Pull aparts x 10

Banded External Rotation x 10

Banded Internal Rotation x 10

Banded Face Pull x 10


Explosive Strength

A) Clap Press Up - 3 sets x 5 reps


Core Lifts

B) Bench Press - 5 sets x 5 reps (progressive) up to 82.5% 1RM


C) Pull Ups - Work up to a heavy 3RM


Accessory Lifts

D1) Incline DB Press - 4 sets x 12 reps

D2) Single Arm DB Row - 4 sets x 10 reps (each side)


E1) EZ Bar Bicep Curl - 4 sets x 12 reps

E2) Tricep Push-Down - 4 sets x 12 reps

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