14:00 Home

Warmup

Forward Lunge Elbow to Instep 1 4 each
Handwalks 1 4
Knee Hug 1 4 each
Lunge - Lateral Bodyweight 1 4 each
Pillar March - Linear 1 10 yards
Y - Standing 1 10 each
T - Standing 1 10 each
W - Standing 1 10 each
Pillar Bridge - Front 30 seconds

Superset 2

Chin-up - 3 Point Isometric Hold 3 30 seconds
Split Squat - Dumbbell 3 8 each

Superset 2

Alternating Dumbbell Bench Press 3 10 each
Romanian Deadlift - Dumbbell 3 10

Run 15 minutes

Stretch

19:00 Gym

Bike 20 minutes

Breathing Ladders

2 ladders of 1-10 with swings with a 50lb dumbbell

Stretch

18:30 Fencing

Warmup

Bouts to 15

1. 10 -15
2. 13 -15
3. 15 - 10
4. 15 -11
5. 15 - 12

Lesson

Stretch

18:30 Fencing

Warmup

Bouts Best of 5 bouts, Bouts to 1,3,5,3 and1 point.

1. Won in 4
2. Lost in 3
3. Won in 3
4. Lost in 4
5. won in 4
6. Lost in 5
7. Won in 4

19:00 Home

Yoga.
Autogenic relaxation.

19:00 Home

Yoga.
Autogenic relaxation.

08:00 Competition

Terrible day. Really not there mentally.

18:15 Fencing

Warmup

Bouts

Lesson

18:15 Fenicng

Warmup

Bouts

1. 9 -15
2. 11 -15
3. 15 -11
4. 5 - 4
5. 3 - 15
6. 15 -10

Stretch

19:00 Home

Yoga 30 minutes.

19:00 Home

Yoga 45 minutes.

14:00 Gym

Warmup


5 rounds of:

Split squat 10x 40 lbs
Goblet squat 10 x70 lbs
Elevated pushups 10
Pullups 10, 10,5,5,5 (very strict)
Ab wheel 10

Stretch

18:30 Fencing

Warmup

Lesson

Poule Unique

Fenced 22, won 3!!!!!
I was just exhausted, despite having an easy week.

19:00 Home

Yoga 45 minutes

19:30 Gym

Warmup
skipping 3 minutes
Plank 45 seconds

Breathing Ladders

3 ladders of 1-10 with swings with a 50lb dumbbell in 12'20"

Plank 45 seconds

SMR
Arch rehab
Stretch

19:30

Yoga 30 minutes.

12:00 Home

Egoscue exercise for hip.
Some trigger point work.

My right hips has been killing me. Lots of referred pain down the thigh and to the knee. This usually flares up when I fence more but currently I'm only training once a week. I have limited rotation - both external and internal - and flexion in my right hip. My left hip flexors are very tight. I also have a partially collapsed arch on my right food. This all seems to combine to create a number of chronic conditions, namely:

Hip Pain.
Shoulder pain in my right shoulder.
Foot bin near the big toe on my right foot.
Occasional spasm in my left upper back.

I have a feeling my SI is a little out and I should really see a therapist to get them adjusted. I'm working to restore range of motion in my hips. The yoga and some supplemental exercises are all helping.

I've also reintroduced some exercises for my feet and ankles. I'll be doing points and flexes, ankle circles and towel crunches.

14:00 Gym

Warmup.

Standing press 3 x 5 x 40
Clean and Front squat (1,2...5) x 40

Dumbell swings 15 second on. 15 off. 35 lbs for 7 minutes.

Stretch.

18:30 Fencing

Warmup.

Poule Unique.
Fenced 12 won 5.

Lesson

Stretch.

19:00 Gym

Warmup.

4 rounds of 10:

Split squat 40 lbs
Goblet squat 70 lbs
Elevated pushups
Pullups
Ab wheel

Tabatha dumbbell swings. Lowest score 13.

Stretch

18:45 Home

Yoga 45 minutes.
Autogenic training.

I'm following the yoga route from YRG. No the most authentic but as they focus on opening the hips they are good for a guy who is very stiff in that area. I have the book rather than teh DVD. I takes a few sessions to memorise teh routine but I've done some Vinyasa and Asthanga in teh past and the flow is similiar.

Autogenic training. is supposeded to be done daily or even two to three times per day. I'm going to start with two to three times per week and see how it goes. I certainly feel relaxed after teh session.

19:00 Home

Yoga 45 minutes