RI GAME MATCH

RI Friendly Game in preparation  for Kiwi Cup Jan 2012

'A' Div Vs 'B' Div

Result = 4 : 1

Recap =
- Overall improved Fitness especially Speed, Power, Strength, Leg Drive.
- Team Camaraderie improved.
- Team Play Improved.
- Passive 2nd Half performance due deteriorating turf conditions after heavy showers.

BENCH PRESS + WOD

Am With Mustang

Bench Press
162# x 2 x 12

KB Shoulder Press
1Pood x 10 x 2

Then

10,9,8..1 KBS 2 Pood
50m after each set

Time : 6:57 (V)(G)

BACK SQUAT + RACK DEADLIFT

Am With Justin

Back Squat
320# x 1 x 8
331# x 1 x 2

Deadlift (12' Box)
401# x 3 x 3

7Mins AMRAP (G)
15 WallBall 10Kg
30 DU

Score = 4 Rds + 10 WallBall

RI NAPFA + SWF DINNER

Am

RI NAPFA Test

Pm

SWF Dinner

RI 12

RI 12 with Yang + Mo + Conrad

Back Squat x 3 x 5

15Mins
400m
AMRAP
Burpee
WallBall

DEADLIFT

Deadlift
280# x 3 x 2
300# x 3 x 2
320# x 3

Power Shrug
230# x 10 x 2

DB Row
30Kg x 10 x 2

Abs

BACK SQUAT + DIMMEL DEADLIFT

Back Squat
280# x 3 x 3
291# x 3
300# x 3

Dimmel Deadlift
140# x 20 x 2

Abs

RI 11

RI 11 With Juria & Yang

Power Snatch
80% x 1 x 10

Then

On The Minute
5 Burpees
50 Thruster

RI 10

RI 10 With Yang

Power Clean 80% x 1 x 10

Then

35m Prowler + 70m x 5

BACK SQUAT

Am

Back Squat With Amos
280# x 3 x 5

Good Morning
140# x 3 x 5

Abs

SNATCH BALANCE + WOD

Snatch Balance
181# / 190# / 201# / 210# / 221#F

Then

10Mins AMRAP
7 OHS 120#
21 DU

Score = 8 Rds

RI 9

RI 9 With Juria + Yang

Deadlift x 3 x 5

Then

50m x 10

NCAP WRESTLING COACHES DINNER

Pm (WFS)

Wrestling Coaches Dinner

RI 8

Skill Transfer (with Yang + Conrad

- High Hang Power Clean - Yang
- KBS - Conrad

10, 9, 8, 7.....1 KBS
50m After Each Set

RI 7

With Yang + Conrad

Bench Press x 2 x 10

12mins AMRAP

20 Steps DB Walking Lunge
AMRAP
Push Up (HR)

SNATCH

Snatch
65Kg x 1 x 4
67.5Kg x 1 x 3

Snatch Pull
80Kg x 3 x 3

DB Row
32.5Kg x 10 x 2 

BACK SQUAT + DEADLIFT + FRONT SQUAT

Am

Back Squat
250# x 5
261# x 5
272# x 5 x 2
283# x 5

Deadlift
300# x 3 x 3

BB Row
120# x 12 x 2

Abs

Pm

Front Squat (With Lenny + QX)
230# x 3
252# x 3 x 4

Then

12mins AMRAP (G)
3 Power Clean Body weight 184#
6 HSPU
12 Squat

Score = 4 Rds + 4 HSPU