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