Monday Gym

5 minute run to warmup

3 * 10 pull ups
3 * 10 push ups
3 * 20 sit ups
3 * 10 lunges (30kg)
3 * 5 squats (80kg)
3 * 10 bench press (50kg)
3 * 10 push ups with feet on a 55cm swiss ball (*new exercise*)

foam rolling to stretch

On a semi-related note: I have a new favourite pair of Gym/Training shorts!

Saturday Training

Only 4 there. Pretty disappointing. Played hot box for an hour and a half again which was fun. Missing lots of players playing Worlds in Sakai, but still could have had a bigger turnout.
3 weeks until Tour 3
4 weeks until Regionals
7 weeks until Nationals

We need a bigger turnout at training.

Yoga (2nd Week)

Good yoga again. Really felt it working again. Still didn't break a sweat but it's not really that type of exercise. Feels like a mixture of a deep stretching routine with muscle toning compared with the strengthening of the gym.
Still don't get the "relaxation" at the end and we also did meditation/breathing focus. Did make me feel relaxed, but so would a lie down with my eyes closed without trying to focus on my breathing and the "warming relaxation flowing behind the shins..."

Words learnt that I will never use outside of Yoga:
Namaste - (literally "bow to you") Thanks/Goodbye at end of session
Prana energy - (Vital life energy) Energy gained through the beating of the heart/breathing

Mmhmm... At least the workout is good.

Wednesday Gym

2 minutes rowing machine warmup

1*10 Bench Press (45kg)
3*10 Bench Press (50kg)
3*5 Squats (80kg)
3*10 Push ups
3*20 sit ups (*increase*)
3*10 pull ups
3*10 lunges (30kg)

Foam rolling to stretch

Chocolate milk!

Tuesday training

Monday: 3 miles cycling on top of the gym
Tuesday: 4.5 miles cycling and Ka-Pow training.
Only a turnout of 4 so after a good 20 minutes of long throwing practice we moved on to some 2 v 2 hot box.
Everyone was putting in the effort to make quick movements, and throw all kinds of throws to break the mark, so it was pretty beneficial to that, and the conditions were great for laying out (slightly damp and soft ground) so everyone was putting in the effort for every disc as well. I personally got a couple of layout grabs and one layout D but there was a lot of putting our bodies on the line and putting in the extra effort, despite there only being 4 of us. We played five games and they were all close. Good fun training with a lot of good stuff going on.
Rest of week looks like this:
Cycling today and tomorrow, with Gym today, Yoga tomorrow, Friday off. Then training on Saturday and possibly some other fitness of sorts on Sunday.

Monday Gym

2 minutes Rowing machine warmup

3 * 10 Bench Press (50kg *increase*)
3 * 5 Squats (80kg)
3 * 10 push ups
3 * 10 pull ups
3 * 10 sit ups
3 * 10 lunges (30kg *increase*)

Foam rolling to stretch

Saturday Ka-pow training

Warm up then moved on to Hell box.

4 v 4 in a 5m square where the aim is to complete 10 passes without a turnover. Making people concentrate on breaking the mark and cutting in a small space on offense and playing tight man D and putting a tight mark on, when playing defense.

Then moved on to a man marking defense drill which put the pressure on the upfield defenders to use their body positioning to play defense.

Then a throwing break mark drill and finished off with 4 v 4 mini. Was interesting in the tactics that both teams played. We used variations on the full team offense, running adjusted open field and endzone offense over the whole field, and variations on the zones we play, which weren't too successful when playing 4 v 4. We also used other strategies to try and get people thinking like a 3 back 1 isolated player offensive setup. Was pretty good going for just playing 4 v 4.

I had a few bad drops in the 4 v 4 game which I was quite frustrated about but I thought for the rest of training I was ok.