19:00 Gym

Warmup

Shoulder rehab

Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

2 sets of
Cable crunch 20
Knees to elbows 10

Stretch

19:30 Home

Shoulder rehab

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Presses

14:00 Gym

Warmup

Diesel crew shoulder rehab.
Circuit 1

Circuit 1
DB Retraction
DB Proctraction
Posterior Capsule Stretch

Triset

Goblet squat 2 x 10 x 60lbs
1 leg leg press 2 x 10 x 110
RDL 2 x 15 x 210

3 rounds of

Dumbell swings 30 x 30 lbs
Double unders 30
Plank 30 seconds

Foam roller.
Stretch

My right shoulder is killing me. I think it partially posture related and partially dues to an old injury. I dislocated the shoulder years ago. I'm going to give the shoulder rehab a go along with some foam roller work on my thoracic spine and the a few deep shoulder rubs from my better half. I'll also drop all upper body strength work for teh week.

If I don't see any progress I'll look to get some therapy on it.

18:30 fencing

Warmup

5 point bouts.

Fenced 17 won very few.

Stretch

18:30 Fencing

Warmup

Bouts

1. 15 -9
2 15 -10
3. 8 -15

Lesson

Stretch

20:00 Gym

Skipping 15 minutes 10 seconds intense, 20 seconds mmoderate

Stretch

Foamrooll.

19:00 Home

Quick warmup

Pushups 15 every minute for 10 minutes
Lunges 15 every minute for 10 minutes

Prehab

Stretch

13:30 Gym

Warmup
Prehab

Superset

Incline DB Bench 8 x 50, 12 x 45
One arm row 8 x 50, 12 x 45

Superset

One leg legpress 2 x 8 x 100
RDL 2 x 15 x 210

Stretch

11:00 Gym

3 rounds of

Skip 3 minutes
Pushups 20
Situps 20
back extendion 20

2 sets of

Y,T,W, L 8
Hip back, cats and dogs 8
Quadruped external rotation 8
Bridge 8

Stretch

18:30 Fencing

Warmup

Bouts

1. 15-8
2 9-15
3 15 -12
4 13-15

Lesson

Stretch

19:00 Gym

Warmup

3 sets of

Dumbbell swings 10 x 70lbs
Pushups

2 rounds of

Lunges 24 x 12.5 lbs, x bw
Jump lunges 24 x 12.5 lbs, x bw
Squats 24 x 12.5 lbs, x bw
Jumps squats 24 x 12.5 lbs, x bw

Stretch

18:30 Home

Run 25 minutes

Stretch

19:00 home

Rehab work
Stretch

Warmup


Super set

Incline Dumbell bench 2 x 8 x 50
Machine row 8 x 132.5, 12 x 100

The superset

Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 210 lbs

Stretch

18:30 Fencing

20:30 Home

21,15,9 of

Pushups
Situps
Squats

Stretch

18:30 Fencing

09:00

Big Apple Open

16:30 Gym

Warmup


Super set

Incline Dumbell bench 8 x 45, 12 x 45
Machine row 8 x 125, 12 x 100

The superset

Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 200 lbs

Stretch

19:00

Fencing

Poule Unique.

18:30 Fencing

Warmup

Drills

Bouts

1. 1-5
2. 13-15
3 4-5
4 5-0
5 4 -15

19:00 Gym


Skipping warmup

3 rounds of

skipping 3 min
Pushup 15
Situps 15

Fencing footwork.

Lunges 20
Lunges with gain 20
Step lunges 20
Step short lunge, step hang to long lunge 20
Ballestra short lunge, reprise lunge 20

Stretch

16:00 Gym

Warmup

21, 15 ,9 reps of
Pullups
Burpees

Stretch