Monday Fitness and Tuesday Training

After a small hiatus from the gym, I figured I might as well get back to it after a very successful Tour 3 and a pretty successful Regionals.
Sunday, no fitness apart from a lot of walking around the Olympic park after watching some Hockey.
Monday: 3 miles cycling and lunchtime gym session:
5 minute run and stretching to warm up
3 * 10 pull ups
3 * 10 lunges (30kg)
3 * 10 press ups
3 * 20 sit ups
3 * 10 bench press (52.5kg *increase*)
3 * 5 squats (80kg)
3 * 10 standing upright barbell rows (30kg)

Foam rolling to stretch
Tuesday:
1 mile cycle to work, 3.6 miles cycling to/from watching the Olympic Triathlon in Hyde Park and  miles cycling to/from training. Total cycling:  miles.

Tuesday Training:
Started with a lot of throwing as usual before moving on to a warm up.
After that, because Pichler wanted us to improve our sideline offense whilst tired we did 10*50m sprints with 8 seconds recovery between each.
We then ran sideline offense 3 v 3 for a while, switching between offense and defense for about 5 minutes 6 times.
We then moved on to a hucking/mark breaking drill.
We would look to huck to a cutter running straight away around a straight up mark, then look to break the same straight up mark hitting the cutter coming back on a slanting cut. After that we would shuttle 5 metres with 3 press ups before doing this again for the next cutter.