by Lawrence.McDonell » Thu Jul 02, 2009 8:58 pm
Bula!!!
Have been in Fiji for the past week and a bit so haven't been able to post. Had the honour of refereeing two test matches between the Fiji Bati and the British Amateur Rugby League Association (BARLA). Great experience overall traveling around Fiji with both teams. Was a bit of a thrill to make the evening news in Fiji and even attend press conference. Definitely a big deal for the Fijians. Unfortunately diet over there was not great but did manage to squeeze in a few very short WOD's aside from the two games. In no particular order they were:
30-20-10 squats and pushups 2mins 54sec
30-20-10 squats and pushups 2 mins 42sec. Basically had no pull up bars in hotel room and limited access to gym so body weight exercises were there order of the day. Want to work pushups a bit as i used to dominate these but now they are a bit of a weakness.
1-1-1-1-1-1-1 Thruster 50-55-60-65-70(f)-70-70. Would have liked to crack 75kg as this would have been body weight but had to realy grind out the overhead portion of the 70's.
2x80min games. Both games were fairly quick and mentally tough. At the conclusion of both games i was failry well spent but think this was more due to concentration than physical exhaustion.
Also returned home to find that i will undergo strength testing next tuesday test will look as follows.
Team, you will be tested next tuesday at oakhill using the following protocol.
1)Bench Press(body weight-slow and controlled) -double the amount of reps you achieve to obtain a max score of 20.
2)Chins(wide grip-slow and controlled)-as above
3)Parallel bar dips(slow and full range of motion)
1pt per rep to achieve a max score of 20
4)Squats-as per 1 and 2
5)Push ups(slow and controlled)one set without stopping.
Divide your score by 4 to achieve a max score of 20.
You will receive a score out of 100 and your goal will be to strive for the 100.
So for a perfect score you need to bench bodyweight 10 times, do 10 strict wide grip chins, 20 p bar dips, 10 bodyweight (on the bar) squats& 80 push ups. I would be more confident with this if my push ups were stronger at the moment and as you can see there is a heavy emphasis on chest and triceps. There will not be adequate rest to recover after each excercise so fatigue will play a part on the pushups at the end. The bodyweight benching saps the local muscaluture a bit. Squats, chins and dips should all be fairly good. Will set myself a goal of between 85-100 and post results. I think when i retest this again in a month or so i will not be happy with anything less then 100. To assist in developing upper body strength and control i have decided to focus on rings for the month of July. Mix up supports, L sits, gtg on dips, and muscleups making sure they are worked into warmups.
