This week's fitness

Monday Gym

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 Frog Squat Jumps (17.5 kg *increase*)
3 * 8 Kettlebell Single Leg Deadlifts (12kg) - per leg}

Back Squats (5 @ 60 kg, 4 @ 70kg, 3 @ 80kg, 2 @ 90kg, 1 @ 100kg, 1 @ 110kg)

Dead lifts (5 @ 58kg, 4 @ 68 kg, 3 @ 78kg, 2 @ 88kg)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching

Foam rolling

Shorter session on Tuesday due to time restrictions.

Wednesday just cycled.
Thursday went to yoga. Was just me and two other experienced guys so the instructor went pretty hard on us including some pretty tough poses including wall plank, dolphin plank and wheel. Was a good session and really felt it afterwards.

Friday was gym again.

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 Frog Squat Jumps (20 kg *increase*)
3 * 8 Dumbell Single Leg Deadlifts (12.5kg) - per leg *increase*}

Back Squats (5 @ 80 kg, 4 @ 90kg, 3 @ 100kg, 2 @ 110kg, 1 @ 120kg, 1 @ 130kg, 1 @ 140kg) *increase*

Dead lifts (5 @ 68kg, 4 @ 78 kg, 3 @ 88kg, 2 @ 98kg, 1 @ 108kg)

3 * 5 Hang Clean to Front Squats (27 kg)

3 * 5 Wide arm Pull ups

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Felt really good about the squats. It's the first time I've got up to 140kg and it was a tough session.

Keep building to Euros!