18:00 Home

Warmup

Tabata Something Else

Pullups 40, lowest 5
Pushup 80, lowest 10
Situps 80, lowest 10
Squats 124, lowest 14

Foam roll
Stretch

12:30 park near work

3 rounds of

400M run
Ring pullups 10
Ring dips 10

Stretch.

Home 16:00

Quick warmup

4 rounds of

Split squat 8 x 15 kg DB's
1 arm push press 8 x 15 kg DB's
1 leg RDL 8 x 15 kg DB's
Pullups 8

Foam roller

Stretch

Back from holiday. All my training will now either be outdoors or at home. My gym membership is expired and fencing is closed for the holiday. On Jan 16 we move to The States. The serviced apartment has a gym of sort.

20:00 Fencing

Last session of the year. Hardly anyone there.

Two bouts and a lesson.

I will hopefully fit in a training session or two in the new year.

18:15 Work

4k Run

11:10 Home

"Blackjack"

Complete the following for time:

• 20push-ups/1 sit-up
• 19 push-ups/2 sit-ups
• 18 push-ups/3 sit-ups
• 17 push-ups/4 sit-ups
• 16 push-ups/5 sit-ups
• 15 push-ups/6 sit-ups
• 14 push-ups/7 sit-ups
• 13 push-ups/8 sit-ups
• 12 push-ups/9 sit-ups
• 11 push-ups/10 sit-ups
• 10 push-ups/11 sit-ups
• 9 push-ups/12 sit-ups
• 8 push-ups/13 sit-ups
• 7 push-ups/14 sit-ups
• 6 push-ups/15 sit-ups
• 5 push-ups/16 sit-ups
• 4 push-ups/17 sit-ups
• 3 push-ups/18 sit-ups
• 2 push-ups/19 sit-ups
• 1 push-up/20 sit-ups

23'06"

18:30 Home

Lunge pad 20 minutes

12:30 Gym

Warmup

as many round in 10 minutes of

5 pullups
10 pushups
15 squats

10 round, 5 pullups, 8 pushups.

Hammer curls 3 x 10 x 10kg

Foam roll

Stretch

19:00 Fencing

Warmup

Lesson

Bouts to 15.

1. 15 - 8 HH
2. 9 -15 BM
3. 15 -11 TN
4. 9 -15 LB

12:30 Gym

Warmup
Quick footwork session

3 rounds of

1 arm snatch 10 x 22 kg
Pullups 10

3 rounds of

Back extension 10
Plank 30 seconds

Foam roll
Stretch.

Sleeping in a weird position had left me with a stiff aching lower back.

18:45 Fencing

Warmup
Lesson

Bouts

Distance only no bladework.
1. 3-5
2. 5-3

10 exchanges, first 5 fencer one starts on back line, after 5 reverse roles.

3. 3-2
4. 1-3
5. 5-2

5touch bout but short piste, back lines are two metres behind on guard lines.

6. 2-5
7. 5-1
8. 5-4
9. 5-3.

12:30 gym

warmup


Clean 3 x 3 x 75 kg
Press 5 x 40, 4 x45, 3x50, 2 x52.5, 1x55, fail x 57.5
Back squat 3 x 5 x 80 kg

Foam roll

Stretch

Bar speed was really down on the clean. I'm not sure if that was due to a bad nights sleep or just me closing in on the limit of my strength. Squat rack was very busy so I can out of time to do an conditioning.

12:30 Gym

Skipping 15 minutes
Footwork 15 minutes

Foamroll
stretch

19:00 Fencing

Warmup

Lesson

1. 10 -7 HH
2. 10 -7 BU
3. 10 - 6 FI
4. 10 -7 HO

16:30 Home

Lunge pad 20 minutes

7 rounds of *

Pullups 5
Pushup 10
Squat 15

*meant to do max round in 20 minutes but ended up on a work call.

Foam roll
Stretch

09:30 Home

Lunge pad 20 minutes

09:30 Home

Lunge pad 20 minutes

19:00 fencing

Warmup
Lesson

bouts squash rules.

1. 3-5 BM
2. 2 -5 ?N
3. 5-1 ??
4. 0-5 KW

12:30 gym

Quick warmup


Clean 3 x 3 x 72.5 kg
Press (cleaned from floor) 5 x 3 x 50 kg
Front squat 2 x 8 x 50 kg

Mini metcon

15, 10, 5 of

Thrusters 30 kg
Pullups

approx 4 minutes

Foam roller

stretch

19:00 Fencing

Footwork

Bouts best of 3 5's

1. 5-3; 5-3 D?
2. 5-3; 4-5; 3-5 MO
3. 5-3; 5-3 D?
4. 5 -3; 5-2 NN

Really need to focus on distance and getting the point out earlier. Have a stomach bug which isn't helping my energy levels.

17:00 Home

warmup

Every minute for 10 minutes. 15 kg dumbbells

5 dead lifts
5 hang power cleans
5 thrusters.

Plank and side plank 45 seconds

Foam roller

Stretch

18:45 Fencing

Warmup

Bouts

12:30 Gym

Warmup
Fencing footwork 10 minutes
Cross trainer 15 minutes

Stretch

18:30 Fencing

Footwork

Lesson

Bouts

12:30 Gym

warmup

Clean 5 , 4, 3 x 70 kg
Press 6 x 47.5 kg, 9 x 40
Pullup 1 x 8 x BW +15 kg
1 arm Bench press 2 x8 x24 kg
Leg press 2 x 15 x 145 kg
1 leg Deadlift 2 x 8 (each hand, 16 reps in total per leg) x 14 kg

stretch

18:30 Fencing

Warmup

Lesson

Bouts to 15, if the difference is more than 4 bout is over. Looser does 10 pressups.

1. 1 - 5 HH
2. 7 - 3 E?
3. 5 - 1 ??
4. 8 - 4 BU
6. 2 - 6 LB

Excellent lesson. Really just focused on distance and a relaxed shoulder.

Saturday 08:45 Welsh Open

Poules Won 3, lost 1.
Seeded 35

DE128 lost 14-15

I fenced well in the poules. My movement was good, I was relaxed (always and issue) and my point was on. I lost one bout. I tried to match my opponents pace instead of setting my own. I dropped the first few hits He was a counterattacker and this suited his game plan.

My first DE looked easy on paper. I messed around at the start playing with different hits. Suddenly I found my self 5-10 down. I switched up and brought it to 14-13 and then the nightmare began.

The next point should have been my attack. The referee, called it initially no and gave the point to the other side. 14 all. I can only believe he was mainly a sabre ref and he kept saying the attack was over when my front foot landed. Wrong weapon buddy.

The next attack was also mine, but my point glanced off with no light. I had just lost. I was seriously upset with myself. I should have easily dispatched my opponent. Looking at the tableau it was an easy run o at least the 32. Maybe my poor mindset was a result of little competition experience this season.

12:30 Gym

Crosstrainer 10 minutes
Fencing footwork 15 minutes

SMR
stretch

19:30 Fencing

Warmup
Lesson

1. 14-15 HH
2. 10 -9 TN

12:30 Gym

warmup

Press 4 x 4 x 47.5 kg
Clean 5 x 3 x 70 kg
Leg press 2 x 15 x 140 kg
1 leg Deadlift 2 x 8 (each hand, 16 reps in total per leg) x 12 kg
Pullup 4 x 4 x bw +15kg
1 arm Bench press 8 x24 kg, 8 x 22 kg

stretch

18:30 Fencing

Warmup
Footwork

Bouts to 5 squash rules.

18:00 Home

4.2K Run
Stretch

18:00 Home

Quick warmup.

Superset:
Pullups 50 reps (10,10,10,5,5,5,,5)
Elevated pushups 100 (20,20,20,10,10,10,10)
Hammer curls 3 10 x12 kg
Superset:
Lateral raise 3 x10 x 8 kg
Reverse raise 3 x10 x 8 kg

Wall sit with knee squeeze 4 x20

Stretch

12:30 Gym

Warmup

Fencing footwork 30 minutes

Stretch

19:00 Fencing

Warmup
Footwork

1. 15-13
2. 10 -3
3. 10 -5
4. 10 -8
5. 5 -10 ( foil tip was jammed)

12:30 Gym

Quick warmup

Leg press 2 x 15 x 135 kg
1 leg Deadlift 2 x 8 (each hand, 16 reps in total per leg) x 10 kg
Press 8 x 45 kg, 8 x 40 kg
Clean 3 x 5 x 67.5 kg
Pullup 7 x bw + 15kgs, 15 x bw (kipping)
1 arm Bench press 2 x8 x 22 kgs.

stretch

18:00 Home

quick warmup

Pullups 10
Elevated pushups 20
Squats 30

Run 20 minutes

Squats 30
Elevated pushups 20
Pullups 10.

Stretch

Club is closed this week so will only fence on Wednesday night.

18:00 Home

Foam roller

Pilates.

12:30 Gym

Warmup

Fencing footwork 10 minutes

Super set

Wide Grip partial DL 5 x 10 x 60 kg
Pushup 5 x 20

Circuit: 3 round of

30 box jumps 18"
20 Dumbell swing 22kg
10 pullups

Foam roll.

Stretch.

18:45 Fencing

Warmup

1. 10-15 UF
2. 15 -8 BX
3 15 -6 E?
4 8-15 LB

Overall movement was much better especially in 2nd bout. I was plagued by problems with foils and body wires. I really need to do some mainteance

12:30 Gym

Warmup

Fencing footwork 15 minutes
Skipping mixed pace 15 minutes

Foam roll

stretch

18:45 Fencing

Warmup
Lesson

In all bout counter attack does not score.

1. 2 -5 E?
2. 3 -5 UU
3. 3-5 BS
4. 5-1 N?
5. 5 -2 Q?
6 2-5 CC
7 3-5 BM

Over all I was both too stationary and then too tence in action.

12:30 Gym

Warmup

Leg press 2 x 15 x 130 kg
Press 4 x4 x 45 kg
Clean 5 x 3 x 67.5 kg
Pullup 5 x bw + 15kgs, 9 x bw
1 arm Bench press 2 x8 x 22 kgs.
Plank and side plank 2 x 30 seconds

Stretch

12:30 Gym

Warmup

Fencing footwork

Circuit

Double unders, 50,40,30,20,10
Burpess, 10,8,6,4,2
Pullups 10,8,6,4,2
Situps 10,8,6,4,2
Dumbell swing10,8,6,4,2 x 26kgs

Stretch

19:00 Fencing

Warmup

1. 6 - 15 UF
2. 7 -15 OG
3. 5 -15 BS

Lesson

4. 15 -12 CB

Very tight and rushed at start of night. Lesson helped me focus. Fenced much better in the last bout .

12:30 Gym

Warmup

Fencing footwork

Cross trainer 20 minutes level 10

Foam roller

Stretch

18:40 Gym

Warmup
Footwork
Lesson

1. 10 -15 CC
2. 15 -0 BM
3. 15 -11 Q?
4. 15 -12 F?

12:30 Gym

Quick warmup

Power cleans 3 x 5 x 62.5kg
Press 6 x 45
Pushpress 9 x 45
One arm bench press 2 x 8 x 20kgs
Pullup 8 x bw + 12.5, 9 x BW
Splits squat 2 x8 x 55 supersetted with
1 leg Deadlift 2 x 8 (each hand, 16 reps in total per leg) x 8kgs

Foam roll

Stretch

12:30 Gym

Warmup
Footwork 15 minutes
Foam roll
Stretch

18:40 Fencing
Warmup
Footwork
Lesson

Beat 4, coupe, step, disenage lunge
Beat 6 coupe step, disenage lunge to flank.
On a take in 4 step back, disengage, take 6 step in.

Bouts

1. 2-3, 4-5 ??
2. 7-4 E?
3. Q? 15-13
4. 5-8 HH
5. 4-1 B?

16:30 Home

Run 20 minutes

Bladework 15 minutes

6 rounds

Pullups 5
Elevated pushups 10.

Foam roll
stretch

Rest day.

18:00 Home

SMR on foam roll.
Pilates, 40 minutes

13:00 Gym

Fencing lesson 1 hour

20:20 Fencing

1. 15 -12 KX
2. 10 -6 R?

13:00 Work

20 minute run, about 4k

Stretch

18:30

Fencing

Warmup
Footwork and conditioning

1. 0 -5??
2. 3-5 TN
3. 5-4 Mn
4. 5-4 D?
5. 2-5 VV
6. 5-1 NN
7. 5 -2 BT

12:30 Gym

Warmup
Light footwork

Split squat 2 x 10 x 50kgs
Power Clean 5 x 3 x 62.5
Press 8, 5 (5 pushpress) x 42.5

Circuit 21, 15, 9 of
Pushups
Situps squats

3' 50 seconds

Back extension 2 x15

Stretch

18:30 Fencing

Warmup.
Footwork and conditioning.

Poule
1. 2-5 KX
2. 3-2 MT (in priority)
3. 5-1 TN
4. 3-5 BX
5. 3-5 LB
6. 4-5 BC (in priority)
7. 5-4 BM

Weekend with baby, lots of buggy push for time.

12:30 Gym

Quick warmup

Step ups 2 x 10 x 20 kg DB's
Power clean 3 x5 x 60kgs
1 arm bench 2 x8 x 20 kgs.

Stretch

19:00 Fencing

Warmup
Lesson

1. 7 -15 BM
1. 15 -7 HH
3 15 -14 SM
4 11 -15 X?

12:30 Gym

Warmup

Fencing footwork 15 minutes

3 rounds of

Skip 3 minutes
20 elevated pushups
20 situps

Muscle up row 3 x 5
1 leg deadlift 4 x 8 x 6 kgs

Foam roll
stretch

18:30 Fencing

Warmup
Footwork
Lesson ( mainly worked on low-high feints against lefties)

2 person team comp.

1. 11 -20
2. 19 - 20
3. 20 -19

12:30 Gym

Warmup

Split squat 2 x 10 x 40 kg
Press, 8, 5 (5 pushpress) x 40 kgs
Pullup 8 x bw +10 kg, 8 x bw

Rehab exercise.
Foam roll.
Stretch

Holiday

Spend 4 days with my family. Had a great time but Ryanar manage to making it less relaxing than it should be. Lots of long walks but otherwise no exercise and lots of good food and drink.

18:30 Fencing

Warmup

Lesson

1. 7 -15
2. 8 - 15
3. 11 -15
4 10 - 9
5 0 -15

My insistence on both rushing and flicking didn't help my performance. By last bout I was so exhausted I could barely move.

20:20 Fencing

Crazy day at work, infact crazy week at work.

Lesson 30 minutes, worked on low line parries and flick repostes.

12:00 Gym

Quick warmup

Squat 8 x 75kg, 16 x 50kg
Press 3 x 5 x 42.5kg
Clean 5 x 3 x 60kg

Stretch

12:30 Gym

Warmup

Fencing footwork 15 minutes

Muscle up rows 4 x 5

8 rounds of

1 min skipping
10 elevated pushups
10 situps

Stretch working on splits.

16:40 Fencing

Warmup
Footwork
Lesson
Bouts

1) 5-3, 4-5, 5-2 ??
2) 5-2, 5-1 B?
3) 5-2, 5-1 BX
4) 2-5, 3-5 LB
5) 5-4, 5-0 C?
6) 5-3, 3-5, 5-3 HH

Worked on variatons of fleches ( from step, short lunge as riposte) and distance setups.

Last days of summer.

Has a quiet, relaxed family weekend. Finished some long over due work in the garden and went for a few long walks with the baby.

20:00 Fencing

Arrive late after a busy day of work.

Quick warmup
Lesson.

Ref one bout an fenced one.

1. 15 -6 ZZ

Rest day

12:30 Gym

Warmup

Fencing footwork 15 minutes easy

Squat 3 x 5 x 70kg
Press 3 x 5 x 40 kg
Clean 3 x 5 x 50 kg
Knees to elbows 2 x10

Stretch

All the lifts felt very light. I didn't need to rebend on the cleans

12:30 Gym


Warmup


Fencing footwork, 10 minutes easy pace.


10 rounds of 10 reps of


Inverted rows

Alternate lunges

Pushups

Squats


Plank 2 x 45 seconds

Side plank 2 x 30 seconds


Stretch


18:45 Fencing

12:30 Gym

Warmup

Fencing footwork, 10 minutes easy pace.

10 rounds of 10 reps of

Inverted rows
Alternate lunges
Pushups
Squats

Plank 2 x 45 seconds
Side plank 2 x 30 seconds

Stretch

18:45 Fencing

Warmup
Footwork
Lesson

Bouts

1. 2 -5 LB
2. 3-5 CH
3. 5-2 HH
4. 5-2 UF

Calf felt good but felt a little strain in ankle. I also felt like I was mentally holding back.

10:00 Home

Lunge pad 30 minutes

SMR on a foam roller (mainly ITB)

Stretch

11:00 Home

20 minutes run.

SMR on a foam roller

Stretch

Rest day

12:30 Gym

Warmup

Fencing footwork
15 minutes ( no twinge in calf on lunge)

One arm snatch 3 x 5 x 20 kg
Single leg deadlift 3 x 16 x 6 kg
Press 3 x5 x 40kg
Pullup 8 x 10 kg, 8 x bw
Hop to low box 3x8

Stretch

12:30 Gym

Warmup

Fencing footwork
15 minutes greater intensity.

handstand 30, 30 60 seconds
Planche progression 6 x 10 seconds

Skipping 5 x 30 seconds (calf felt fine)

Cross trainer 10 minutes level 10

Plank and side plank each 30 seconds

Stretch

12: 30 Gym

Warmup

Fencing footwork.
Basic advance retreat with some lunges 10 minutes.

Muscle up rows 8,6,4
Back squat 3 x 15 x 20 kg
One arm bench press 3 x 8 x 20kg
SLDL 3 x 12 x 60 kgs

Run on threadmill, incline 1
30 seconds run a 9kph
30 second walk at 5 kph

Concept II

1000m 3' 45"

Stretch

Took the weekend off. Leg feeling much better. I can walk without a limp and most activity is now pain free. Running felt OK as did lunges. Still some twitches with an sudden loading or turning

12:30 Gym

Warmup

Bike 15 minutes level 6

Pullup 2 x 5
handstand 2 x 30 seconds
Planche pushups 2 x 10
Plank 2 x 30 seconds
Side plank 30 seconds
Side plank with twist 10
Back extension 2 x 15

Foam roller
Glutes
Quads
ITB

Stretch

12:30 Gym

Warmup

Complete warmup in bare feet if possible

Foot drills

Joint rotation (neck, shoulders, elbows wrists, waist, hips, knees ankles)

Ankle mobility 15 each side

Legs swings front 2 x 10

Leg swing side 2x10

Split squat 10 each side

Lateral squat 10 each side

Rotational squat 10 each side

Wall slides

Minband walk or fencing lunge 10 each side.

Fencing footword:

2 lengths advace and retreat very slowly.

Pullups 2 x 5

Pressup 2 x20

Front plank 2 x 30 seconds

Side plank 2 x 30 seconds

Squat 3 x 15 x 20kgs

1 arm bench press 3 x 8 x 18kgs.

Muscleup rows 3x5

Inverted rows 3x15

Handstand 2 x 30 seconds

Exercise bike 5 minutes.

Stretch

Calf continues to improve. I can walk without a limp 80% of time. It felt fine during all the exercise. I'll continue to progress cautiously.

My leg is improving slowly but surely. Today I'm working from the office rather than home and while I still limp I can walk with no pain.

The physiotherapist I saw this morning confirmed the diagnosis as tennis leg. As this is a tear of the gastrocnemius rather than the Achilles tendon the prognosis is much improved. I should hopefully be back in action sooner with less likelyhood of a reoccurence.

I did some basic point and flexes and foor circles yesterday and will continue today and as well as some additional load bearing rehab, e.g. raising on the toes of injured foor whole bearing more weight on uninjured foot. The physio also recommedned swimming and exercise in water. I'm going to see if I can get to my local pool.

I'm going a few sets of pullups, pressup and planks as well as some stretching and will start back doing upperbody and unilateral leg work at the gym shortly. I also did 30 minutes bladework on the lunge pad and in front of the mirror yesterday.

My ankle is improving slowly. I've continuing to rest and ice it. I'm keeping the tubigrip on and taking my NSAIDs. I went out for a walk yesterday and it was able to bear more weight. In the next day or two I'll start working on some point and flexes and foot circles.

Partial Achilles tendon tear.

I visited my GP today or rather, as it was an emergency appointment, the first doctor that was available. He didn't seem to confident in his diagnosis bu agreed it was probably a partial tear. Prescribed me two weeks of diclofenac sodium, RICE followed by mobility and strengthening work.

I'm hoping to schedule a physio appointment shortly for a better diagnosis. I have a little more movement in the ankle and pain is now localised around the tendon.

12:30 Gym

Dynamic warmup.
Fencing footwork 15 minutes

Front Squat 3x15 x20 kgs, slow to rehab hip.
Dumbell swing 3x15 x20kgs.
SLDL on platform 2x10 x15 kgs + 10 sec stretch at end.
Skipping 5 minutes.

Stretch

18:45 Fencing

Warmup.
Footwork

Bouts.

1. 5 -10 working on plicks to shoulder.
2. 15-14 focuing on distance setup.
3. stopped at 8-11.

Partially ruptured achiles tendon or calf muscle.
At home a physio friend was able to do a basic diagnosis over the phone. Had my wife do the Thompson test. Carried out RICE. Took ibuprofen.

12:30 Gym

Dynamic Warmup.
Fencing foot work:
5 min warm up.
3x3 minutes free movement, high intensity with lunge and tempo variation.

3x30 second handstands against wall

Power clean, 8,6,4 x 52.5 kgs.
Press 8,6,4 x 40 Kgs
FS 2 x 62.5 kgs, stooped due to hip flexor pain

Air squats 100 in 2'40"

Stretch

Rest day

Stretching.
SMR on a foam roller.
Lunge pad 15 minutes

16:00 Home
Fartlek run 20 minutes with 5 fast run for two telegraph poles

Rest day Friday and Saturday.

12:30 Gym

Quick warmup.
Skipping 15 minutes (varied intensity and techniques)

Medicine ball squat to over head squat 3x10 x 10 kgs.
various body weight exercise.
Plank, handstand, muscle up row, back extension.

Stretch.

I'm still taking it pretty easy as I'm in recovery mode.

12:30 Gym

Dynamic warmup.
Fencing footwork

15,10,5 reps of
Pullups
Elevated pushups
Situps
Squats
4'40"

Muscle up rows

Stretch

20:00 home

Sports massage 30 minutes.

Fencing camp in Poland.

Each day usually consisted of a morning, afternoon and evening session of two to two and half hours longs. Two were fencing and one was fitness. The latter varied and included fencing footwork, basketball, swimming pool, runs and hikes.

I had a fantastic time and learned a lot but I really started to lag on the last day.

Rest day.

12:30 Gym

Dynamic warmup.

Fencing footwork 20 minutes

Squat 3 x 5 x 80kgs
Pullup 3 x 5 x BW + 12.5kgs
Bench 3 x 5 x 65 kgs

Dumbbell clean/ thruster combo 20 x 18 kgs
2' 45"

Muscle up rows 3x3
Quick stretch

12:30 Gym

Dynamic warmup.
Fencing footwork 15 minutes

Handstands 3x 40 seconds
Frog stand 9 x 15 seconds
Muscleups on bar 3.

Stretch

18:45 Fencing

Warmup
Foot work
Bouts
1. 9 -15
2. 10 -5
3. 10 -5
4. 10 -3
5. 10 -8

Stretch

Rest Day

Good article on fencing tactics.

12:30 Gym

Dynamic Warmup
Fencing footwork:
Lunge variations, lunge to fleche, lunge, reprise, combinations with half steps

Dan John's rapid ascent program:
Clean 8,6,4 x 50 kgs
Press 8,6,4 x 40 kgs
Front Squat 8,6,4 x 62.5 kgs.

10-9-8-7-6-5-4-3-2-1 push up, jumping squat. for time
4' 15"

Stretch

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates

12:30 Gyms

Dynamic Warmup

Tread mill 6 intervals
Sprint 30 second @ 17.5 kph, incline 2
Rest 90 second 8.5 kph

Foam Roller
Stretch

19:00 Swash and Buckle

Warmup
Footwork

1 15 -14
2 10 -3
3 7 -15
4 10 - 5

21:45 Home

Stretch

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates

12:30 Gym

Dynamic Warmup
Skipping 5 minutes
Fencing footwork 20 Minutes.

Planche Progression
Frog stand 9 x10 seconds

Handstand 3 x30 seconds

Burpees 50 for time 4'45"

Stretch included working on splits

07:45 Home

back care routine.
Mainly Egoscue exercise and some Pilates.

12:30 Gym

skipping 3 mins.
Fencing footwork 10 minutes.

Quick stretch/mobility work.

Squats 3 x 5 x 70 kgs
Bench 3 x 5 x 62.3 kgs
Pullup 3 x 5 x bw+11.25kgs
L sits 3 x 10 seconds

Stretch

08:30 Home

Back care routine.
Mainly Egoscue exercise and some Pilates.

08:30 Home

back care routine.
Mainly Egoscue exercise and some Pilates.

17:30 Home

9K run approx 45 minutes.

Foot exercise

Theraband point and flex. 5 x10.

Rest and recovery day

Back care routine 20 minutes.

12:30 Gym

Dynamic Warmup
Skipping 5 minutes

Frog stands 6x 10 seconds
Hand stands 2x30 seconds

Press ( all were cleaned from ground)
3x40
2x42.5, 45, 47.5
1x 50, 52.5, 55, 57.5, 60 (fail)

21,15,9 reps of
Squat
Pushups
Situps
2'23"

Stretch

12:30 Gym

Dynamic Warmup

Tread mill 5 intervals
Sprint 30 second @ 17.5 kph, incline 2
Rest 90 second 8 kph

1 Snatch and 3 OHS
20, 30, 32.5, 35, 37.5, 40 (Dropped OHS to 35 for last two sets)

Stretch

12:30 Gym

Dynamic Warmup
Planche Progression
Frog stand 6 x10 seconds

Handstand 2 x30 seconds

Cleans (rep x weight in kgs)

5 x20
3x40
2x50
2x55
2x60
1x62.5
1x65
1x67.5
1x70
1x72.5 (poor depth)

Rowing

10 round of 20 sec hard pull, 40 second rest.

Stretch

12: 20 Gym

Dynamic warmup
Burgener Warmup
Sprint Drills

Sprints on treadmill

2x200 @ 22KPH Incline 2
Stopped after 2 due to spasm in upper back.

Front Squat 3x5x60kgs
Pullup 3x5xBW+10kgs
Bench 3x5x60kgs

Stretch

Total workout time 70 minutes