Wednesday Gym

For the first time in over two months (excluding the Tim Morril session) I went to the gym.
It's not that I haven't enjoyed the "offseason", it's given me a chance to heal injuries and relax, but I've also felt noticeably weaker and more unfit, and I hated it. And being back in the gym felt really good!
The session was built in the Tim Morrill sessions, and is part of a 2 day/3 week programme (though I'm going to extend it to 4 weeks as I use this first week to figure out starting weights and get the excercise tekkers right).

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 @ 30kg)
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

The pre-preseason has begun!