Monday 18 November 2013

Monday Gym

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ 7.5kg)
2. Yoga Bridge (3 * 10 thrusts)
3. Front Plank (3 * 10 deep breaths)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 8kg)
2. Dumbell Row (3 * 10 / arm @ 7.5kg)
3. Dead bug series (3 * 5 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 25kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Half Kneeling Overhead Press (3 * 10 / arm @ 8kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Seemed to get most of the exercises at the right weight last week so not too much alteration of the routine.

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