Friday Gym

The snow is no reason to skip workouts. Got to work unaffected (pretty much) and was told I would be able to go home early. This means that I just got to go to the gym earlier in the day than usual.

Mixed winter league is cancelled on Sunday because of the snow, training may be on (as we're using a 3G pitch) but if it's cancelled the plan may be to go scrimmage against our rivals from last year (DED) who are training indoors.

Next couple of weeks I've got some good plans with next weekend being a full two days Ka-Pow training weekend, and the weekend after that I'll have Herd training on the Saturday and I finally get to play some more flag football on the Sunday. The Basingstoke team have two friendly scrimmages organised against teams from Chichester and Reading in Basingstoke on SUPERBOWL SUNDAY, so I'm going to have an american football themed day! Still need to organise superbowl plans though.

Anyway, Gym workout:

Warm up:

1 * 15 Internal Shoulder Rotations per arm (9kg)
1 * 15 External Shoulder Rotations per arm (9kg)
1 * 15 Glute Bridge
1 * 15 PGM per leg
1 * 12 Press up holds (4s)
1 * Single Leg Balance per leg (60s)
+ foam rolling

Main part:
1 * 5 Squats (40kg)
1 * 5 Squats (60kg)
3 * 5 Squats (90kg)
3 * 10 pull ups
3 * 10 press ups with toes balanced on 55cm swiss ball
3 * 10 sit ups (12kg KB)
3 * 10 Bench Press (60kg)
3 * 10 Captains chair leg raises (piked legs)

Warm down:
Stretching + Foam rolling