18:45 Fencing

Warmup

Bouts

1. 12-15
2. 14-15
3. 10 -15

Lots of equipment problems meant a slow start and not many bouts.

Stretch

19:30 Home

Yoga 40 minutes

19:00 Fencing

Warmup

Bouts

1. 12-15
2. 15-11
3. 15-4
4. 5-15
6. 12-15

Nice relaxed tempo this evening but I need to consentrate on my distance more.

Pullups, 12,8
Press ups 2x20
Leg raise 2x10

Stretch.

08:30 Gym

Bike 20 minutes
Shoulder press 10 X 12.5,15,20,25

Stretch and foam roll.

08:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 10 x15, 10 x20, 10 x25, 5 x30, 5x40*
Pullup 5x15 ,10
Box jumps 20, 30
Leg raises 2 x 10
Ab wheel 2x5

Stretch

* I tripped at fencing thw night before and injured my shoulder. Just wanted to get some blood into it.

13:15 Home

4 mile run

Stretch and foam roll.

Longest run in a while and it felt good.

18:30 Fencing

Warm up

Poule Unique

23 bouts won about half

Stretch

18:45 Fencing

Warmup

Lesson

Lunge pad.

Legs raises 2x10
Pullups, 13,7
Pushup 2x20
Skipping 10 minutes

Stretch.

18:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 5 x45 12x35
Pullup 5x15 ,10
Box jumps 2x20
Leg raises 2 x 10

Stretch

19:30 Home

Yoga 30 minutes.

18:00 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 5 x45 12x30 (35 had gone AWOL)
Pullup 5x15 ,10
Box jumps 2x20
Leg raises 2 x 10
Ab wheel 2x5

Stretch

18:30 Fencing

Warmup

Poule Unique

About 32 bouts won about half.

A busy night and hard work. Was totally dehydrated at the end.

18:30 Fencing

Warmup

Bouts

1. 15 -7
2. 5 -15
3. 8-15
4. 13 -15
5. 7 -15

Legs raises 2x10
Pullups 15
Pushups 30

Stretch

19:00 Gym

Warmup, mobilization and prehab work.

RDL 5 x65, 10 x 55
Military press 5 x40 10x35
Pullup 5x12.5,10
Box jumps 15,20
Leg raises 2 x 10

Stretch

19:30 Home

Yoga 30 minutes

18:30Gym
Warmup, mobilization and prehab work.

RDL 5 x60, 10 x 50
Military press 5 x40 10x35
Pullup 5x12.5,10
Box jumps 2 x15
Leg raises 2 x 10
Ab wheel 2x5

X trainer 8 x 30second sprint, 30 second rest

Stretch

18:30 Gym

Warmup, mobilization and prehab work.

RDL 5 x60, 10 x 50
Military press 5 x40 10x35
Pullup 5 x12.5,10
Box jumps 2 x15
Leg raises 2 x 10

Stretch

18:00 Gym

Warmup

X trainer 10 minutes at L12

2,4,6,8,10,12,14,16,18,20 reps of

Fencing lunges
Pushups
Dumbell swings 35lbs

30 seconds fencing footwork between sets.

Stretch

18:00 Gym
Warmup, mobilization and prehab work.

RDL 5 x60, 10 x 50
Military press 5 x40 10x35
Pullup 5,10
Box jumps 2 x15
Leg raises 2 x 10

Ran 10 flights of stairs

Stretch

18:30 Home

Run 20 minutes
Stretch

18:30 Fencing

Warmup

Bouts

1. 15 -14
2. 9 -15
3. 15 -11
4. 15 -14
5. 7 -15
6. 15 -9

Pullup 15
Puhups 30
Leg raises 2x10

stretch