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