18:20 Fencing

Warmup

Bouts

11 -15
5-3
5-2
5-2
5-4
4-5
5-3
5-2
5-3
4-5

The club is still officially closed but I met up with one of the other fencers and we fenced a few bouts. It was great being back on the piste.

19:00 Home

Yoga 40 minutes.

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x50
Military press 5x45
Pullup 2 x5
Dumbbell snatch 25x45
Ab wheel 2 x5

Stretch

19:00 Home

Yoga 45 minutes.

14:00 Gym

Warmup, mobilization and prehab work.
Goblet squat 2x10x40

RDL 2x5x50
Military press 5x45,40
Pullup 2 x5
Dumbbell snatch 25x45
Ab wheel 2 x5

Stretch

14:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x50
Military press 2 x5x40
Pullup 2 x5
Dumbbell snatch 25x45
knees to elbow 2 x5

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

RDL 2x5x45
Military press 2 x5x40
Pullup 2 x5
Dumbbell snatch 20x45
knees to elbow 2 x5

Stretch

19:00 Gym

Warmup, mobilization and prehab work.
goblet squat 2 x10x40

RDL 2x5x45
Military press 2 x5x45
Pullup 2 x5
Dumbbell snatch 20x45
knees to elbow 2 x5

Stretch

The Forty Day Workout

Inspired by this Dan' John article I'm going to follow his programme until September 1st. I will be doing the following exercise.

Warmup, mobilization and prehab work including goblet squat 2 x10 twice a week.

RDL 2x5
Military press 2 x5
Pullup 2 x5
Dumbbell snatch 20-50
Ab wheel or knees to elbow 2 x5

I'll try and complete the workout 5 days per week modifying load as needed. I also do yoga at least twice a week as well as a run or a skate at least once a week.

If the opportunity for some Summer fencing crops up I'll do that in preference. I also will fit in as much SMR on a foam roll as I can.

19:00 Home

Yoga 45 minutes.

12:00 Home

Yoga 40 minutes

18:00 Home

Run 20 minutes
Stretch.

19:00 Gym

Warmup

Forward Lunge Elbow to Instep 1x4 each
Handwalks 1x4
Knee Hug 1x4 each
Lunge - Lateral Bodyweight 1x4 each
Pillar March - Linear 1x10
Y;T;W Standing 1 10 each
Front plank 30 seconds

Superset 1

Chin-up - 3 Point Isometric Hold 3 45 seconds
Split Squat - Dumbbell 3x8x45

Superset 2

Alternating Dumbbell Bench Press 3x10x45
Romanian Deadlift - Dumbbell 3x10x45

Stretch

18:45 Gym

Warmup
Prehab

SS1

Split Squat - Dumbbell Back Foot Up 3x8x45
Row - 1 Arm / 2 Leg Dumbbell 3x8x60

SS2

Romanian Deadlift - Dumbbell 2 arm / 1 leg 3 x 8x45
Pull Up - Neutral Grip 3x8

SS3

Overhead Press - Dumbbell Split 3x8x35
Push Up 3x8

Stretch

19:00 Home

Yoga 30 minutes

19:00 Home

Run 20 Minutes

Stretch

14:00 Gym

Warmup

Prehab

Hip Abduction - Quadruped 1x8
Y,T,W,L on ball 1x8
Quadruped Posterior Rocking 1x8
Hip Adduction - Sidelying 1x8

Movement Prep

Hip Crossover - Feet Down 1x6
Glute Bridge 1x10
Rotational Fall Out 1x6
Knee Hug 1x6
Backward Lunge 1x6
Knee Hug Lunge Elbow to Instep 1x6
Leg Cradle 1x6
Inverted Hamstring Stretch 1x6
Lateral Squat 01 06
Walking Quadriceps Stretch - Same 1x6


Strength
Movements Sets Reps
Bench Press - Incline Dumbbell 2x8x45
Romanian Deadlift - Dumbbell 2x8x45
Physioball Plate Crunch (Behind Head) 2x15x15
Rotational Row - 1 Arm Cable Kneeling 2x4x35
Lunge - Forward Dumbbell 2x10x30
Row - 1 Arm / 1 Leg Contralateral Dumbbell 2x8x30
Bicep Curl - Barbell 2x8x30
Push Up - Close Grip 2x10
Russian Twist - Physioball 2x10

Stretch

19:00 Gym

Warmup

Superset 1

DB Stepups 2 x 8 x 40lbs
DB RDL 2 x 8 x 40lbs

SS2

Split Dumbbell Curl to Press 2 x 8 x 30lbs
Box jumps 2 x 15

SS3

Chin-up - 3 Point Isometric Hold 2 x 45 seconds
Pressup 2 x 15

Stretch

19:00 Home

Run 20 minutes

Stretch

14:00 Gym

Warmup

Pogos 01 20
View Movement Details
Leg Cradle 01 10 reps each
Inverted Hamstring - Forward 01 10 reps each
Walking Quadriceps Stretch - Same 01 10 reps each
Backward Lunge with Lateral Flexion (Moving) 01 10 reps each

Y - Physioball - Golf 01 10
T - Physioball - Golf 01 10
W - Physioball - Golf 01 10
L - Physioball - Golf 01 10
Push Up 01 10
Glute Bridge - One Leg 01 15 reps each
Glute Bridge - Physioball 01 15
Mini Band Bent Knee Linear Walk - Knees 01 15 reps each

Physioball Prone Knee Tucks 02 10
Cable Chop - Stability Linear Half Kneeling (Outside Forward) 02 10

SS1

Split Squat - Dumbbell Back Foot Up 3x8x40
Row - 1 Arm / 2 Leg Dumbbell 3x8x55

SS2

Romanian Deadlift - Dumbbell 2 arm / 1 leg 3 x 8x30
Pull Up - Reverse Grip 3x8

SS3

Overhead Press - Dumbbell Split 3x8x30
Push Up 3x8

X trainer 12 minutes, 1 minute sprint, 2 minutes rest

Stretch

19:30 Home

Yoga 40 minutes

14:00 Gym

Warmup up
Inverted Hamstring - In Place 01 05 reps each
Knee Hug 01 05 reps each
Lateral Slide Squat 01 05 reps each
Forward Lunge Elbow to Instep 01 05 reps each

Circuit 1

Alternating Dumbbell Bench Press 3x8x45
Romanian Deadlift - Dumbbell 3x8x40
Pull Up - Neutral Grip 3x8
Squat - Front to Press Dumbbell 3x8x30

Circuit 2

Cable Lift - Standing 2x8x35
Split Dumbbell Curl to Press 2x5x30
Pillar Bridge Lateral - Dynamic 2x10
Lateral Squat 2x10
Row - 1 Arm / 1 Leg Ipsilateral Dumbbell 2x8x40
Physioball Plate Crunch (Behind Head) 2 x15

Stretch

18:30 fencing

Final training session before the summer break.

Warmup

Bouts

1. 15 - 12
2. 7 -15
3. 15 -10
4. 10 -15

Stretch

19:00 Home

Quick warmup

50 reps of:

Pushups
Squats
Situps
Dive bombers
Walking lunges
Back extensions
Door pull
1 leg DL
Twisting situp

Stretch