Strength and Conditioning 2:20:00 [3]
Hardly anyone there today.
Spinning warm up, then (dots, jumps, ols, bar warm up) x 3
Bashed my leg on the box and getting better at bar warm up, still cant do the squat or the everyone together ones though.
Then:
Front Squat x 4: 20, 30, 35, 40, 40
Lunge onto box x 5 each leg: 20, 40, 40, 40. (felt really wobbly getting used to it.)
Calf raises x 8: 20, 40, 50, 60, 70
[DB Chest Press/DB row/Dips]: 3x6 superset: 10, 12.5, -26 Lost a bit of control in last set of presses.
BB Roll Outs: 1.5x6 then 1.5x6 of swiss ball rollouts. Didnt feel like I had enough in my shoulders to be able to roll it back from that far away.
Glute Hammys: 3x6
Then warm down on bike, stretch and massage.
Good session, dragged out due to being taught everything and a little bit of procrastinating from work but lots of new stuff and seems good.