Tuesday Gym

Got to the gym over lunch today. I like the ordering of the session that I did today, it felt tough throughout but I managed to get all the power exercises done first. Took a bit longer than usual, but I went to the gym at a busy time and was doing harder/more reps for most 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
Foam rolling

Main routine:


{4 * Max Pull ups (19, 15, 11, 11)
3 * 8 Standing Dumbell Push Press (2 x 12.5kg *increase*)}

{3 * 8 Squats (80kg *increase*)

3 * 8 Split squats (70 kg *increase*) - per leg}

{3 * 8 Seated row (64kg)
3 * 8 Lateral Step ups (12kg) - per leg}
4 * Max  weighted press ups (10kg) (30, 30, 24, 20)
{3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Track tomorrow. And a combination of Yoga being cancelled on Thursday and Friday been a bank holiday means I'll hit the gym for the second time this week on Thursday. Will also try and get out on Friday and do some cardio, but in general this 4 day weekend is for chillaxing.

Also, in case you missed my earlier retweet or you don't follow @KapowUltimate on twitter or Like Ka-Pow! Ultimate on Facebook, then the roster for the 2013 season has been announced.