18:15 Fencing

Warmup

Agility ladder and footwork drills

Bouts.

1. 15 -12
2. 5 -15
3. 7 -15
4. 8-15

Stretch

16:15 Fencing

Warmup

Bouts
1. 15 -8
2. 15 -9
3. 13 -15
4. 14 -14
5. 9 -15
6. 13 -15
7. 6 -15
8. 9 -15

Stretch

14:30 Gym

Cross trainer 5 minutes

Warmup

Dumbell bench 4 x8 x 40lbs
Pullups 50 reps (8,8,8,8,4,4,4,4) Much improved on last week, fewer sets.
Goblet squat 2 x15 x 70lbs
1 Leg SLDL 2 x 8 x 20
1 leg BLDL 2 x 8 x 40

2 x circuits (1st with 10 lbs DB, 2nd BW only)

Lunges 24
Jump lunges 24
Squats 24
Jump squats 24

Stretch

It was fun working out with my wife. I'm also enjoying doing only one "heavy" per week. However to improve overall fitness I'd like to get in one run a week, especially since the sun is shining, to help with recovery. I also need to clean up my diet a little and drop the nightly glass of wine or three.

18:30 Fencing

Warmup

Bouts.

1. 4-5
2. 2-5
3. 15 -9
4. 5 -3
6. 4-5
7. 15 -11

Stretch

18:45 Fencing

Warmup

Bouts to 15:

1. 15 -10
2. 15 -13
3. 2 -15
4. 1 -15

Bout 2 was against a style of fencer I find rather challenging; a constantly retreating, squirmy counter attacker. I kept my head and just dragged it on until they lost patience and then picked up point.

During the third bout I was tired from the first two ( and two much red wine over the previous days). I knew the game I should fence but decided to just mess around. The score reflects this.

Bout3: Impatience was my enemy. My opponent thrives on two actions. I knew how to neutralize these but instead of setting up teh oppertunities I rushed. Doing teh wrong thing faster does not make it right.

19:30 Gym

Crosstrainer 5 minutes
Warmup

Pistols 2 x6 x 10 (dumbbells)
Terminal leg extension 4 x 10

Triset
Facepull 2 x 12
Cable L fly 2 x12
Posterior capsule stretch 2 x 12

Push-up Plus 12reps

Tabatha bike sprints

Stretch

14:00 Gym

Crosstrainer 5 minutes

Warmup

DB Bench 4 x 8 x 35
Pullups 50 reps (in multiple sets)
Goblet squat 2 x 12 x 70
One leg legpress 2 x 12 x 130
RDL 12 x 230

YTWL 1x8
Posterior Capsule Stretch 1 x10

Stretch
Stretch

17:00 Gym

Skipping 5 minutes
warmup
prehab and rehab work

DB Clean and press 3 x10 x 30lbs

Run 15 minutes

Stretch

18:30 Fencing

Warmup

Bouts

1. 8 -15 (only working foil was not registering touches, 30 minutes to repair it)
2. 15 -11

Lesson

15:00 Gym

10 minutes cross trainer
Warmup

Pullups 4 x 8
DB Incline bench 4 x 10 x 30

Superset
Goblet squat 2 x 12 x 70
One leg legpress 2 x 12 x 120

Stretch

19:00 Fencing

Quick warmup

Bouts

1. 12 -15
2. 5 -2
3. 3 -5
4. 5-0
5. 2-5
6. 5-2
7. 2-5
8. 3-5

Stretch

15:00 Gym

Warmup

Crosstrainer 10 minutes


DB Bench 4 x 10 x 30
Pullups 4 x8
Goblet squat 2 x 12 x 70
One leg legpress 2 x 12 x 120

Stretch

18:00 Gym

Warmup

every minute for 10 minutes

DB RDL 5 x30
DB Clean 5 x30
DB thrusters 5 x 30

Stretch

18:30 Fencing

Warmup
Footwork
Drills

Bouts

1. 15 -14
2. 9 - 15
3. 9 -15
4. 15 -10

Stretch

20:45 Gym

Warmup

3 rounds of

Box jump 20
Walking lunges 20
Dumbbell swings 20 x 50lbs


Puhup to one arm row 2 x10 x 15lbs

Stretch.

17:30 Gym

Warmup

Superset

Inline DB bench 5 x 12 x 20 lbs
Machine Row (pullups) 2 x 8 x 62.8 (8,8) 8 x 62.5

Goblet squat 2 x 10 x 70lbs
1 leg legpress 2 x 10 x 120lbs

RDL 2 x 15 x 210

Stretch

14:00 Gym

Warmup

Shoulder rehab

Circuit 5
EQI Pushups - Pushup Hold
Prone “T”s - Underhand
Plate Halos

Fencing foot work 15 minutes

Stretch.

18:45 Gym

Warmup

Shoulder rehab circuit 4

Incline DB Retractions
Prone “Y”s - Underhand
Prone Internal Rotations

prehab circuit 2 rounds

Calf rasie 50
Cats and dogs 8
Quadreped external rotation 8
Standing toe raise rotation 8
Glute bridge 8

5 30 second sprints on cross trainer, 30 second rest

Stretch

18:30 Fencing

Warmup

Drills

Bouts

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

Lunge pad work

Lesson

Really concentrated on defensive play and breaking up attacks. I still need to be more sensitive to distance and concentrate on that slow first step.