Tuesday Gym and evening Ultimate

Hit the gym at lunch. Went early and not as hard as usual as (a) I had to give a very important presentation that afternoon and (b) it's Mixed Tour this weekend. Still put in a good session.

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 (3 seconds)
1 * 12 Body weight squats
Foam rolling

Main routine:

{3 * 8 Squats (85 kg)
3 * 8 Bulgarian Split squats (15 kg) - per leg}


{4 * 5 Pull ups (hands forward/shoulder width)
4 * 5  Pull ups (hands forward/wide grip)}

{3 * 8 Seated row (64kg)
3 * 8 Standing Dumbell Push Press (2 x 10 kg)
3 * 8 Lateral Step ups (10kg) - per leg}

{4 * Max weighted press ups (5kg) (30, 30, 30, 30)
4 * 30s Dynamic Plank
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)}

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling


And then, in the evening I headed over to Hyde park for a bit of ultimate with the Ka-Pow lads.
Turned up and they were playing pickup with ABH whilst waiting for others to turn up. They started arriving and joining in. By the time there were enough of the Ka-Pow boys to do something, I needed to head off. Got a bit of Ultimate practice in before the weekend, but the ground was awful and the quality of play wasn't the highest.