Last week (3rd-9th Feb)

This week I felt like I was getting back into a good rhythm in terms of fitness (which will unfortunately be disrupted next week whilst I move to a new flat). Monday I did the Bear Cav core session, adding in Skater squats with some small dumbells I have in the flat. I learned about Skater squats when I attended the Morrill Performance/Ka-Pow! London Strength and Conditioning session. When there, I found them pretty difficult, and still find them difficult during normal sessions when they fall towards the end of an already difficult session. I do find them really useful though, and this article explains why they are so good.

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)

I also managed to hit the gym three times this week. I completed session 1 on Thursday evening, session 2 on Saturday and a routine based around a combination of the Bear Cav core session and exercises from the other sessions on Sunday.

Thursday Gym:

Due to the fact that the gym I'm currently using has a max kettlebell weight of 10kg, after the first set of SLDLs I switched to a dumbell. Good session, but getting into the gym as late as I did on an empty stomach made it pretty difficult.

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 *increase*)
2. Yoga Bridge (3 * 10 deep breaths)
3.  Swiss Ball Plank (3 * 10 deep breaths *new*)

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

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 32kg *increase*)
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

Saturday Gym:

Just did SLDLs with dumbells this time. Another good session!

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

A
1. Single arm Kettlebell swings (3 * 10 / arm @ 10kg)
2. Yoga Table (3 * 10 deep breaths)
3. Front Plank + Side Plank both sides (3 * 10 deep breaths / front and each side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 14kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

With another canceled Winter League, I decided to hit the gym again on Sunday. I based it on the Bear Cav core session mixed with exercises from my regular sessions.

Sunday Gym:

Warm up

Medium paced short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main 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 @ 4kg)
Skater Squats (10 reps @ 4kg)

Single arm Kettlebell swings (2 minutes 30 seconds, changing arm mid swing after 5 swings)
Pull ups (5 reps)

Warm Down

4 way hip stretching
Hamstring stretching
SMR