Ashley Jones

Crusaders Head Strength Coach – Super  Rugby 



Saturday

12 x 2 Band Box Squats
8 x 3 Power Snatch from floor
6 x 4 Power Clean from Blocks
4 x 6 Band Platform Dead Lifts

Sunday

8 x 3 Combo Good Morning with Cambered Bar
6 x 4 Zercher Lift & Squat
4 x 6 Glute Ham Raise
Short Break then;
8 x 3 Sprinters Squat
6 x 4 Step Ups
4 x 6 Walking Lunge

Monday

8 x 3 Band Bench Press s/s Bent Over Row
6 x 4 Incline Bench Press s/s Hammer Low Row
4 x 6 Floor Press s/s One Arm DB Row

Tuesday – OFF

Wednesday

8 x 3 Front Squat
6 x 4 Box Squat with Safety Squat Bar
4 x 6 Kneeling Squat

Thursday – OFF

Friday

8 x 3 Steel Log Push Press s/s Chins
6 x 4 Cambered Bar Shoulder Press s/s Hammer High Row
4 x 6 Trap Bar Shoulder Press s/s Lat Pulldown to Chest

* s/s = Super Set
* 4 x 6 Sets/Reps

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