April so far (1st-11th)

Brief rundown of fitness as I've been pretty busy recently.
1st: Gym
2nd: Gym
3rd: Off
4th: Yoga
5th: Track
6th: Ka-Pow! Training
7th: Gym
8th: Track
9th: Gym
10th: Off
11th: Off

Mixed Tour 2 with Bear Cavalry is this weekend.

Gym (1st / 7th)
Warm up:
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ 15kg / 16kg )
2. Medicine ball Russian Twists (3 * 10 on each side @ 9kg / 9kg)
3.  Straight Arm Plank Row (3 * 5/arm @ 5kg / 6kg)

B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg)
2. Dumbell Y Press (3 * 10 @ 5kg/arm / 6kg/arm)
3. Dead bug series (3 * 10 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg / 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg / 12kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Gym (2nd / 9th)
Warm up
SMR (Foam Rolling and Hockey Balling)
Strength band exercises
4 way hip stretching

Main Session

A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg / 18kg)
2. Medicine Ball Russian Twists (3 * 10/side @ 9kg / 9kg)
3. Swiss Ball Plank (3 * 10 deep breaths)

B
1. Single Leg Deadlifts (3 * 5 / leg @ 18kg / 18kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 4kg / 4kg)
2. Lateral Bound + Stick (3 * 6)
3. Dumbell Y Press (3 * 10 @ 7kg /arm / 8kg/arm)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Track (5th / 8th same routine with extra exercise on park gym equipment after)

Jog 800m
Active warm-up + Stretching
3 * 40m Accelerators
300m sprint
20 push ups
Abs set: 30 Pacquiao crunches, 15 vertical scissor kicks, 15 horizontal scissor kicks
40m sprint
30s Seated running arms
30s side plank (both sides)
40m sprint
3 min rest
4 * falling starts
3 times cutting drill (6 cuts first rep, 4 cuts 2nd rep, 2 cuts 3rd rep)
200m run - 75s rest
400m run - 2 min rest
4 * 200m run - 75s rest after each rep then 3 min rest after set
400m run - 90s rest

400m jog warm down and stretching

{extra exercises on 9th - 20 * Body Weight leg press, 6 * 10 Body weight lat pulldowns (1 * each of inner/outer - forward/back/wide hands)}

Yoga was pretty good, quite a lot of back bending stuff and balancing stuff like usual.

Ka-Pow! training was also pretty good with a decent enough turnout. We worked on the open field plays and the endzone plays whilst working against some gusty wind and had some good games throughout.

Looking forward to Mixed Tour 2 this weekend, though I'm not holding my breath for Nottingham to have the forecasted (fairly good) weather.