Last few weeks

Last weekend (18^th – 19^th Jan) was the first Ka-Pow! Trials for the 2014 squad! We had a great turnout and spent Saturday focussing on offense and Sunday focussing on Defense. I was part of the selection committee, and was participating in Saturday’s session, and assessing/making notes on Sunday. After Saturday, there were a definite few players I wanted to focus on during Sunday’s session (at both the higher and lower end of the trialists). The players who I was excited about at the top went on to consolidate their great Saturdays by playing well on the Sunday as well, but the players at the other end also went on to have good Sunday’s as well (in fact Sunday was a fantastic showcase where everyone at trials had a good day).

The assessors met up during this week and we went through the list, and everyone who was there should be receiving their feedback soon if they haven’t already.

On the fitness front, it turns out that I can’t get the free gym through work until I’ve finished my 6 month probation period...

I’ve been working and getting home late (my new job is 9-6) so I’ve been too lax with my fitness, but I’ve been really itching to get back into the gym so I’ve paid for a month’s membership at a gym near my flat. I went on Sunday, and to get my money’s worth (compared to paying per session) I need to go 6 more times before we move.

Last week I was able to get in one session of the Bear Cavalry core fitness plan on Monday evening.

Plank (40s)

Plank with knees to elbows (15 reps each knee)

Side plank (30s each side)

Short rest

Squat jumps (30s)

Leg raise and pulse (15 reps)

Hand Walkouts (10 reps to good extension)

Crunchy Frogs (25 reps)

Short rest

Lunge jumps (30s)

Mason Twists (45s)

It’s a good routine that I should have really done more of last week. I have factored it into this week more heavily.

I also went to the gym yesterday (26^th Jan) and did my regular routine (session 1):

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. Dumbell Snatch (3 * 5 / arm @ 15kg *increase*)

2. Yoga Bridge (3 * 10 deep breaths)

3.  Swiss Ball Rollouts (3 * 10)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)

2. Dumbell Row (3 * 10 / arm @ 15kg *increase*)

3. Dead bug series (3 * 5 / leg / movement)

C

1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)

2. Single Leg Plate Hop + Stick (3 * 6 / leg)

3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 12kg *new*)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

Plan for this week is:

Monday = Core, Tuesday = Core, Wednesday = Gym, Thursday = Core, Friday = off, Saturday = Bear Cav training, Sunday = Winter League Mixed (if not called off).

Also been cycling to the station and back to get in a little more fitness, even if overall I’m a bit disappointed with myself.