Friday Gym

Another gym session where I wanted to go hard. Was really tired by the end.

Tried to encorporate the ordering of exercises principles from Coops' blog post, but it was difficult as strangely the Gym was really busy on a Friday. Exercises below are listed by the order I did them. Where I did sets alternating between two different exercises I have {} bracketed the exercises


Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats

Main routine:

{4 * Max Pull ups (16, 13, 10, 0)
3 * 8 Lateral Step ups (12kg) - per leg}
3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Seated row (55kg)
{3 * 8 Squats (70kg)
3 * 8 Split squats (52.5kg) - per leg}
{4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}
4 * Max  weighted press ups (10kg) (30, 19, 14, 16)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Really looking forward to a full weekend of Ultimate this weekend. Schedule looks like this:

Saturday 10-1: Kapow! Training

Saturday Whenever I get there-4: Herd Training including scrimmage against Scarecrew

Saturday Evening: Herd Festivities!

Sunday 12-2: Herd Training