The rest of last week

Wednesday Gym:

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. Double arm Kettlebell swings (3 * 20 @ 12kg)
2. Yoga Table (3 * 10 deep breaths)
3. Side Plank (3 * 10 deep breaths / side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 8kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 7.5kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Thursday Yoga:

Another session which wasn't as tough as the yoga sessions have been before, but again there were some new people there. Still had a lot of good poses with plenty of hamstring stretches and 4 way hip positions.

Friday Bear Cavalry Training:

My first Ultimate session on the road to worlds (and the first proper (read: non-indoor)) ultimate session since xEUCF. Friday evenings aren't great for me most weeks but was able to get to this session and had wanted to get into it so I had some proper disc time with the team before Winter League. They ran a nice range of drills, some focussing on game like situations and others forcing you into a difficult situation that may arise in a game but isn't common, before finishing with some 4 v 4 on a short wide field with the rules that you couldn't have a player situated in the dump position. Was a good session, but I was pretty rusty, especially with throwing.

Saturday Ka-Pow! Housewarming party at The Fortress of Lol-itude

Lolz