10th Feb to today

It's been a pretty hectic two weeks.
Last week was good! I was able to get in the Bear Cav core session on Monday, Tuesday and Thursday! I went to the Gym on Wednesday and had Ka-Pow! trials at the weekend! I intended to go to the gym on Friday as well, but real life caught up with me and I didn't have the time. Still a good week though.

Core session:
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)
Skater Squats (10 reps @ 4kg)

Gym:
Warm up

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 @ 16kg)
2. Yoga Single Leg Bridge (3 * 10 deep breaths / leg)
3.  Swiss Ball Plank (3 * 10 deep breaths *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 14kg (DB))
2. Dumbell Row (3 * 10 / arm @ 16kg)
3. Dead bug series (3 * 10 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 32kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

For Ka-Pow! Trials, see this post.


This week (commencing 17th), real life has taken over and I've completed 0 core sessions, 0 gym sessions and I'm unfortunately having to miss Bear Cav training this Saturday with the move to the new flat. I'm not sure packing/lifting/unpacking boxes and cleaning counts as fitness, but it was sure tiring like fitness. I will try and at least get a core session in this weekend, as well as finding a new gym to try and hit twice a week starting next week and starting to cycle again.