3rd-9th March

Great week this week, really enjoying being a member of a gym again.

Monday Gym

Warm up

Medium pace short run
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 Plank (3 * 10 deep breaths *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)
2. Dumbell Row (3 * 10 / arm @ 15kg)
3. Dead bug series (3 * 10 / 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 @ 16kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Tuesday Gym

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 10kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg *increase*)
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 @ 16kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 5kg)
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

Wednesday and Thursday Bear Cav Core Sessions

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)

Friday Yoga

Went to a yoga session at the gym I newly signed up to (listed as "Power Yoga"). It's included in the price so I'm going to try and build it back into my regime. However, the "Power Yoga" at my new gym is a much tougher session than my old instructor's Yoga sessions. I'm all for it! This session was one the toughest I've done and at a couple of points I was properly straining. The poses are mainly the same as in my previous classes, but the transitions between them are much faster with almost no time to rest and that allowed her to put in a lot of the harder poses into the same session. I still didn't feel as tired as I do after a weights session, but I sure felt it working me harder than before.

I have also been looking at other classes including Pilates and Body Tone + VIPR. If anyone has any opinion on Pilates vs Yoga or has done sessions with the VIPR tubes let me know.

Weekend off.

This week (10th-16th March) looks like this:

Monday: Gym
Tuesday: Core
Wednesday: Gym
Thursday: Track
Friday: Yoga
Saturday: Ka-Pow! 2014 Training session 1! Really looking forward to the first chance to work hard with this year's team.
Sunday: Off to recover from Ka-Pow! social on Saturday night.