18:30 Fencing

Warmup

Bouts

1. (A) 12 -15
2. (A) 2 -15
3. (C) 5-15
4. (c-) 5-15
5. (C-) 5-15
6. (A) 2 -15

Lesson

Stretch

19:00 Home

Elliptical trainer:
4 minutes at L55, 4 minutes at L10
30 seconds at L65, 30 seconds at L10
15 seconds at L75, 30 seconds at L10

Stretch

09:30 Gym

Joint mobilisation.
General warmup.

3 rounds of 10 of.
Wall squat
Halo
Pumps

Triset:

Leg press 3x28x200
Pullups, 11,9,8
Machine press 11,9,8x75

Stretch

19:30 Home

Yoga 30 minutes.

13:30 Fencing competition

Warmup

Poules won 2, lost 3.

I lost two bout 4-5. I need to rush less and use teh time better. I also need to train more and take more lessons but that's a different matter.

Seeded 46 and lost my first DE 10-15.

Stretch

18:45 Fencing

Warmup

Bouts

1. (B) 15 -10
2. (B) 15 -10
3. (B) 10-8
4. (A++) 2-5

Fenced well this evening. Mobile and confident. It's amazing the difference having dinner first makes. I really need to eat more before I train. My leg still ached. Actually it was fine doing footwork but very painful when walking on sitting.

Stretch

17:45 Fencing

Warmup

Bouts

1. (A)10-15
2. (C)15-10
3. (B)10-15
4. (A+) 5-15
5. (A+) 5-15
6. (B) 8-15

The first two bouts were longs and drawn out and left me drained. My old hip injury flared up and while I fenced OK for the remainder of the night my mobility was reduced.

Stretch.

19:15 Home

Yoga 30 minutes.

17:00 Fencing

Warmup
Footwork

Bouts

1. (A) 15-14
2. (B) 11-15
3. (B) 15-10
4. (C) 15 -7
5 (A) 2-5
6 (B) 14-15
7. (A+) 6 -15

Stretch

13:00

1 hour yoga focusing on alignment.

18:00

Warmup

SLDL 2x15x60
Pullups 20 (In sets off 3 and 5 between other exercise)
Pushups 2x20
Later raise 2x10 x8
Machine row 2x10x12.5
Machine press 2x12 x 30

Stretch

18:30 Fencing

Warmup

1. (A) 15-10
2. (C) 15-5
3. (A) warmup hits then 1-5
4. (B) 13-15
5. (A) 10-15
5 (A+) 0-15 yikes.

Stretch

18:30 Gym

Elliptical trainer:
4 minutes at L55, 4 minutes at L10
30 seconds at L65, 30 seconds at L10
15 seconds at L75, 30 seconds at L10

Shoulder rehab
Stretch

19:30 Home

Yoga 25 minutes.

13:00 Home

Yogatoday.com 25 minutes

18:00 Gym

Run on threadmill 2.56 miles in 20 minutes
Ab wheel 2x12

Stretch

17:00 Gym

Warmup

SLDL 2x15x55
Pullups 26 (In sets off 3 and 5 between other exercise)
Later raise 10,8, 10x16, 10
Machine row 2x10x115
Machine press 2x12 x 30
Situps/pushups 5,4,3,2,1

Stretch

19:00 Gym

4 rounds of
1 min elliptical trainer L15
1 arm DB swing 30lbs for 30 seconds each side
Then
30 sec L15, 30 sec L65
45 sc L15, 15 sec L75

21,15,9 reps:
Pushups.
Situps.
Squats.

Stretch.

19:00 Gym

Warmup

SLDL 2x15x55
Pullups 2 x 10
Pushups 2x20
Later raise 2x10x8
Machine row 2x10x107.5
Machine press 2x12 x 30

Stretch

18:30 Fencing

Warmup.

Bouts.

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

Stretch

19:00 Gym

Warmup.

SLDL 2x15x55
Pullups 2 x 10
Pushups 2x20
Later raise 2x10x8
Machine row 2x10x112
Machine press 2x`12 x 30
Ab wheel 2x10

Stretch

19:30 Home

Foam roll.
Stretch.
Ankle rehab.

17:00 Gym

Warmup and prehab.

Fencing footwork 10 minutes
Cross trainer 3 minutes
Fencing footwork 5 minutes

sTRETCH

17:00 Gym

Elliptical trainer:
4 minutes at L50, 4 minutes at L10
30 seconds at L60, 30 seconds at L10
15 seconds at L70, 30 seconds at L10

Mobilization

SLDL 2x15x50
Pullups 2 x 10
Pushups 20,15
Later raise 2x10x8
Machine row 2x10x107.5
Machine press 10,15 x 30
Ab wheel 10

Stretch
Ankle rehab
Foam roll.

19:00 Gym


Skipping:
4 minutes fast, 4 minutes at easy
30 seconds knees up, 30 seconds easy
15 seconds double unders, 30 seconds easy

Ab wheel 10 kneeling, 10 standing.

Stretch.

18:30 Fencing

Warmup.

Followed by lots of weapon problems.

Bouts.

1. 7 -15
2. 9 -15
3. 10 -15
4. 5-3

Stretch

19:00 Gym

Warm up

SLDL 2x15x50
Pullups 2 x 3 x 15 seconds
Pushups 2x15
Machine row 2x10x107.5
Later raise 2x10x8
TYWL 2x10
Ab wheel 2x10

Stretch