13:30 Fencing

Warm up.

Bouts:

1. (A) 5-15
2. (B) 15-15
3. (B) 15-8
4. (C) 15-10
5. (C) 15 -7
6. (C) 15-5

Stretch

12:30 Fencing

Warm up.

Bouts:

1. (A) 1-5
2. (C) 15 -5
3. (C) 15-7
4. (C) 15-6
4. (A) 14-15

Perfect setup on last touch but light didn't go off, ahh.

Fencing Competition.

07:30 Fencing Competition.

Warmup.

Poules: won 7 lost 1 (4-5), seeded 3rd.
DE 32: 15-5
DE 16: 9-15
DE 8: 5-15

Finished 5th

Stretch.

19:00 Home

Warmup: Focus on thoracic extension, hip extension and external rotation and shoulder extension.


GS 3x8x24Kg
TGU 1 each side 16KG
KB Snatches 20,15,10,5 each side. 100 in 4'50".

Stretch: Ham strings
Mobility WOD Ep 98 and 99:  Exercises used in warmup.
Hip rehab: Pilates plus mobility work.

This was the last workout of PMM and my last session before the new year. I wan't to end with a little hard work. The snatches left me panting. I could probably have gone for more but my technique was starting to break down.

Over the next 10 days I'm going to focus on hip rehab. I have a number of physio session and I'll be doing my own rehab work daily.

I've seen some improvement but so far it has been pretty minimal. This may indicate it's more than a soft tissue  problem and could be indicative of a torn labrum or arthritis in the hip. The plan is for me to have an MRI in the new year.

17:00 Physical therapy.


lots of wok on hip rotation and a few additional pieces of homework.

18:00 Fencing

Warm up.

Bouts:

1. (B) 14-15
2. (C) 15-9
3. (C) 15-5
4. (C) 15-5
5. (C) 15-9
6. (C) 15-7


GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch: Wall groin
Physio rehab.
Mobility WOD: EP 96 & EP 97: Hip mobilization, soft tissue quads and calves, mobilize thoracic spine.

A quiet night at fencing and the last session before Christmas. I'm continuing to work on using footwork variation to control distance and set up the actions I want. I also worked on flicks to the flank.

14:00 Home

Warm up

KB swings: 20x24Kg, 1 minutes active rest footwork for 12 minutes

Stretch: Hamstrings

MobilityWOD. A mix of Episodes 95 and 118: Lower body mobility and SI joint work.

19:00 Home

Pilates for hip rehab. 

19:00 Home

Warm up

GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch: hamstrings

MobilityWOD. A mix of Episodes 95 and 118: Lower body mobility and SI joint work.

Pilates for hip rehab.

10:00 Home

MobilityWOD ep 90: 10 minutes squat test

19:00 Home

MobilityWOD EP 93 & 94: Internal and external rotation of shoulder. Wall hip external rotation.

19:00 Home

Warm up


GS 3x10x16Kg
TGU 3 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg



Stretch hamstrings.
Physio rehab: pelvic tilts. single leg drop, cat stretch.
MobilityWOD EP 92: 5 min each side on hip flexors

For today's warmup I started with the Steve Maxwell Daily Dozen and riffed of that. I added halos, some intu flow and a hip flexor stretch. In plan to do these exercises in the morning just after I arise.

18:00 Fencing

Warm up

Bouts:

1. (B) 15-9
2. (C) 15-5
3. (C) 15-7
4. (C) 15-5
5. (A) 9-15
6. (A) 10-15

Stretch: Wall groin, hip flexors.
Physio rehab work.
Mobility WOD EP 91: Elevated pigeon pose, 5 minutes each side

17:30 Physical therapist

20:00 Home

Physio rehab.

Mobility WOD EP 89: Shoulder internal rotation

18:00 Fencing

Warm up.

Bouts:

1. (A) 9-15
2. (C) 9-15
3. (A) 14-14
4. (C) 15-12
5. (C) 15-11
6. (C) 15-7
7. (A) 10-15
8. (A) 9-15

Stretch.

19:00 Home

Mobility WOD: EP 87 & 88;  Mobilize shoulders. Thoracic mobility, hip flexion and extension.

15:00 Home

Warm up

GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch: Hamstrings.
Mobility WOD Ep 86:  Hip and shoulders.

18:30 Fencing

Warm up.

Bouts

1. (C) 3-5
2. (A) 0-5
3. (C) 5-2
4. (C) 5-1
5. (B) 5-3*
6. (A) 5-4
7. (A) 3-5
8. (A) 2-5
9, (A) 5-1*
10. (C) 5-0
11 (C) 15-8
12 (A) 10-15

Stretch: Wall groin stretch, calves, Figure 4.

After the first 2 bouts I got my head engaged. Bout 5 was important for me as it was against an opponent I don't enjoy fencing, who I know how to defeat but never do. This time I executed my plan perfectly. Bout 6 reinforced this. I had a plan and stuck to it and used good maneuvering footwork.

Bout 9 was against an opponent I never beat. He's an excellent fencer with a very good attack. My plan was to destroy his attack as early as possible. I scored the first touch with an early counter attack. He scored next with a finish to the lowline. In the break between touches I "practiced" parry 8 twice. On his first prep I did a parry 8. On his attack I faked the parry and counter attacked. Touch.

On the next action he was a little more way. This time I faked a counter and parried. 3-1. On the next action he was a little more hesitant and I got a parry 4 riposte.  My action was a CA to me. I backed it up with good maneuvering foot work and fake attacks.

19:00 Home

Warmup.

GS 3x10x24kg
TGU 3x partial 24Kg

Swings 20 x24Kg on the minute for 9 minutes Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side

Mobility WOD: Ep 84 & 85: Calf, Hip flexion and rotation, Calves soft tissues, TP soft tissues. flexor wad soft tissue, wall adductor.
Stretch: hip flexors.

I'm subbing in swings one day a week for a few reasons. The high volume of snatches are tearing up my hands and irritating my shoulders. Swings give me a better conditioning workout and allow for some footwork in the active rest period. I feel like a little variety.

 19:00 Home

I visited a physical therapist this evening. My chronic hip issue is really bother me. She belies it's capsular in nature, maybe hip tendinosis. I start treatment next week. I'll probably need to cut back on fencing to accommodate the appointments.

Stretch: Hip flexor
MobilityWOD Ep 83: Elevated pigeon, shoulder/scap mob, sleeper pose soft tissue.

10:30 Home

MobilityWOD Ep 81: Thorasic extension, couch stress, quad soft tissue.

19:30 Home

Warmup with a lot of variety

GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 4 minutes 15 sec on, 15 off 16Kg

Stretch: Hamstrings.
MobilityWOD Ep 82: wall groin stretch, soft tissue on adductors and figure four on glutes.

18:00 Fencing

Warmup.

Footwokr.

Bouts.

1.(A) 10-15
2. (C) 10-15
3. (C) 10-15
4. (A) 5-15
5. (C) 15-11

Busy night and broken pistes led to long delays between bouts. Some things worked well, especially those attacks I set up with the footwork I've been working on in lesson. Was rather distracted which caused me to get hit with simple attacks from "fence" and make lazy preparations.

Stretch: Wall splits, couch stretch.
MobilityWod EP 80: Shoulder mobilization and soft tissue work.

19:00 Home

Mobility Wod EP 78 & 79: Unglue wrist and neck; Un-impinge, shoulder (Push into socket with KB) and hip, socket and flexion.

13:00 Home

Warm up 1

TGU no weight 5 each side.
KB Snatches 4 minutes 15 sec on, 15 off 16Kg

Mobility WOD EP 75 (second half); EP 76 Thorasic Mobility; EP 77 Plantar Fascitis prevention

Hollow rock 9 x 20 seconds

An easy day today as everything ached

18:30 Fencing

Warmup.

Footwork

Poule Unique

18 bouts, won 8.

Stretch adductors.
Mobility WOD EP 75 first half) Psoas soft tissue

19:00 Home

Warmup.

GS (easy) 3x10x16Kg.
TGU 16 KG 1 each side.

"Boost"Snatches 16 Kg
4 rounds 15 seconds left, 15 seconds right 30 seconds off
4 rounds 30 seconds left, 30 seconds right, 1 min active rest footwork
2 minutes footwork both sides

Mobility WOD 74: Box squat groin mob: 2 min working knees out and folding forward
Hip capsule Mob  2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side
Lateral Hamstrings 1 minutes

18:30 Home

warm up.
Footwork 15 minutes focuing on precision.

Mobility WOD Ep 72 and 73: Hip flexion, external rotation, shoulders internal rotation, hamstring soft tissue and stretch, quad soft tissue and couch stretch

18:00 Home

Warmup

Goblet Squats 3x10x24kg
partial TGU 3 each side 24Kg
Swings 20 x24Kg on the minutes. Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side

Stretch: Hamstrings.
Mobility WOD: EP 71 pigeon pose, thorasic mobility, shoulder bully stretch. EP70 Hip flexion, Bulgarian squat. stretch.

A nice workout. Warm up provided by my daughter. 10 minutes of jumps and hops did a nice job.

18:30 Fencing.

Quick warm up.

Bouts:

1. (C) 15-5
2. (A) 11-15
3. (A) 8-15
4. (C) 15-4
5. (B) 12-15

Lesson.

Working on controlling my advance and buying time to avoid rushing.

Stretch

Mobility WOD: Ep 70 shoulder work.

17:00 Home

Warmup

Goblet Squats 3x10x24kg
TGU 1 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg


Mobility WOD 68 and 69: Hamstrings "reverse ballerina" Lateral leg, Sofa stretch, soft tissue; SMR plantar fascia, TA, PSOAS

11:00 Home

MWOD: Ep 65 Shoulder soft tissue and stretch

15:00 Fencing
Warm up
MWOD: Ep 67 hip openers. Bottom squat, then steps, side to side, then lateral squat, Chest external rotation, arm overhead.
Footwork

Bouts:

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

Stretch: Groin, Glutes, hamstrings, hips.

22:00 Home
MWOD: Ep 66 Wrist mobiliization

19:00 Home

Warmup

Goblet Squats 3x10x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg 

MWOD: Wall adductor, hip capsule, shoulder, 1st rib mob, hamstrings

11:00 Home

Mobility WOD: Episode 60 Squat test.

18:00 Fencing


Warm up
Foot work

Bouts

1. (B) 15-7
2. (C) 15 -8
3. (C) 15 -10
4. (B) 13 -15
5. (A) 11 -15
6. (A) 10-15

Lesson
Stretch Groin
MWOD Episode 63 Internal Rotation, Hip Tissues, Psoas, Hamstring

19:00 Home

4 rounds of:
Handstand hold 20 seconds
Squat hold 20 seconds
L-Sit 20 seconds
Top of pullup hold 20 seconds


GS 3x8x24kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Mobility WOD: Episode 61 IT Bands
 

19:00 Home

Fencing footwork 20 minutes

Mobility Wod: Ep 58 Hamstrings

Hollow rocks 10 x 10sec on/10 off.

Mobility Sunday

Spread though the day.

Mwod: 2-3 min messing about with the horizontal abduction rib mob 
1-2 min opening up your flexion with elbow flexion  
2 min hip capsule mob

Bully stretch 2 min each side
Sink stretch 1-2 min each side
Overhead thoracic stretch (not rolling) 2 min
Feet ungluing with some kind of torture device 2 min

Mess around with the band ankle mobs 1-2 min each direction/each side*
Stretch your calves, 2min
Roll out your leg gristle 4-5 min each side


And one for the office.

Hollow rock: 1 minutes

19:00 Home

Warmup

Goblet Squats 3x8x24kg
TGU 1 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg


MWod
Stretch

19:30 Fencing

Quick warm up.

Bouts:

1. (C) 15-10
2. (B) 13-15
3. (A) 10 -15
4. (A) 11-15
5. (A) 7-15

Stretch

19:00 Home

Warmup
Intu Flow

Goblet Squats 3x10x24kg
TGU 3 each side 16Kg
KB Snatches 12 minutes 15 sec on, 15 off 16Kg

Mobility WOD.  Leg Press mob, figure 4, hamstrings

Snatches felt great, all in the leg and they just flew up.

19:00 Home

Warmup

TGU 3 x 16kg
Goblet squats 3x8x24Kg
I minute fencing footwork
Swings 20x24Kg on the minutes for 8 minutes, during rest fencing footwork.
1 minute footwork.

MWOD: Psoas, Calf

I went with swing today to give teh shoulder a rest.

18:00 Fencing

Warm up
Mobility WOD: Hips

Bouts:
1. (A) 5-15
2. (A) 5-15
3. (C) 15 -10
4. (C) 15-10
5. (A) 10-15

Lesson

Stretch

I'm susceptible to being pulled forward and hit as I rush in. There are a few reasons for this: impatience; lack of confidence in my attacks and unbalanced footwork.

Impatience: This need to be my focus in bouts. Concentrate on the setup
Develop my attacks: The lessons are helping here.
Footwork: Add in a least one session per week of footwork.

I spent almost 10 minutes on a groin stretch when I got home. I had much less pain this morning so I need to add this as a regular part of my post workout routine.

19:00 Home

Mobility WOD.
Hips: capsure, rotation, sliding tissues.
Shoulders: five positions

19:00 Home

Warmup
TGU 3 x 16kg
Snatcheds 15/15 4 minutes 16 Kg

10 minutes AMRAP (8)
Pullups 5
Pushups 10
Squats 15

Mobility WOD, Hamstrings, hip flexion, shoulder internal rotation. 

My wife tried out a local Crossfit gym. She love it. She then decided I needed to do the same workout.  I remember it well from my days of Crossfitting. It's amazing how your push up numbers suffer when you don't do them daily. It also makes a big difference not have a bar you can kip on. It was good to do for the sake of nostalgia but no plans to abandon my current routine.

19:00 Home

Mobility WOD Pecs and triceps;
Mobilize thorasic spine
2 min of side to side hip grinders 2 min each side lateral hammies 2 min each side front of hip stretch of your choice 2 min Mexican beer drinking.

19:00 Home

SMR
Warmup

Goblet Squats 3x8x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

MWOD: Decompress back, hamstrings, foam roll quads.

18:00 Fencing

Warmup
MWod Upper back , Shoulder Rotation , working on hollow rock position.

Bouts

1. (C) 15 -7
2. (A) 2-15
3. (C) 11-15
4. (C) 15 -7
5. (C) 15-11
6. (A) 5 -15

Lesson

Stretch: groin, hamstrings, chest, hip flexors.


A varied night. I had a fantastic lesson. The bout immediately afterwards I fenced very well. All the other were a mixed bag. I wasn't proactive enough and when I did act I rushed. I must develop my attacks more and confound my opponent to give me the time.

10:00 Home

Mobility WOD Happy baby,

13:00 Home
Mod hip internal and external rotation, 

19:00 Home

SMR
Warmup

Goblet Squats 3x8x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Mobility WOD Groin, Psoas and Calves and Hamstrings.

Thanks to the good people on the Dan Jon Q&A board I was able to correct my GS form. The handle rest on the collar bones and this makes the whole exercise much more stable. Snatches felt almost too light.

18:00 Fencing

Warm up.
Intu Flow.

Bouts

1. (B) 14 -15
2. (B) 14-15
3.(A) 15-13
4. (A) 7-15
5. (A) 7-15

Amazing thw difference a lack of tape makes. Probably lost 5 point on thw first few bouts as an indirect touches were not registering. I was happy with my fencing tonight. I was very controoled, maybe a little sluggish in part but the cold weather made my old joints ache.

Stretch
Mobility WOD Spinal Mobility and adductors.

10:00 Home

MWod 10 minutes in Squat,

13:00Home

Warmup

Goblet Squats 3x8x24kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg



Not the most up tempo work out and I was playing with my daughter between sets. The 24KG is very awkward for Goblet squats. I upped the reps on the snatches to 6. I'll up it to 7 next weekend and then start pushing up the minutes.

MWOD Patellar mobilization, Hips, calves and hamstrings.

19:00 Home

MWod shoulders plus pec stretch.

18:30 Fencing

Warmup.

Poule Unique

Fenced 12, won 7.

Stretch

19:00 Home

Warmup
MWOD Hip and Shoulder

Goblet Squats 3x10x16kg
TGU 3 each side 16Kg
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch.

Fencing World Championship.

Live Results. Men's Foil preliminary round is on now. Hopefully the FIE will upload videos to YouTube.

18:00 Fencing

Warm up
Intu glow.

Bouts:

1. (B) 15 -7
2. (C) 15-11
3. (B) 13 -15
4. (A) 12 -15

Lesson

Stretch amd SMR.
Mobility Wod. Stretching while watching TV or at work.

19:00 Home

Warmup

Goblet Squats 3x10x16kg
TGU 3 each side 16Kg
KB Snatches 10 minutes 15 sec on, 15 off 16Kg

Stretch.
MWOD Hamstrings

19:00 Home

Mobility WOD Hips and Neck.
A little time on the foam roller.

19:00 Home

Mobility WOD: Shoulder extension and external rotation.

Warmup

Goblet Squat 3x10x16kg
TGU 3x 16Kg
Snatches 8 minutes, 15/15 16Kg

Stretch
Mobility WOD dorsiflexion

Meditation week 5.

19:00 Home

Mobility WOD
SMR

18:15 Fencing

Warm up

Poule Unique, 14 bouts won about 50%

Lesson

Stretch

Probably the worst lesson I've ever had. No concentration at all but it helped to clear my head and afterwards I fenced much better.

Program Minimum Minimum.

19:30 Home

Warmup
Mobility WOD hip flexion, extension, internal rotation.

Goblet Squats 3x8x16kg
TGU 3 each side 12Kg
KB Snatches 5 minutes 15 sec on, 15 off 16Kg

Stretch
MWOD 10 minutes foam roller.

The first workout of my new programs. I took it pretty easy. I'll be bumping up the weights and reps on the squat, the weight on the TGU and the time on the snatches. I'll follow this three days per week. The snatches will be 8, 12 or15 minutes. I'll take a few weeks to work up to this. I'll follow this until Christmas so seven to eight weeks.

19:00 Home

Mobility WOD scapula, thoracic extension and hip mobility.

I'm back from a quick trip to the UK. It was a fun time but has left me tired from too much booze, jet lag and general lack of sleep. My plan is to start teh new KB routine tomorrow and fence on Friday but a lot depends on my recover.

Mediation continues to progress. I missed a few days while I was traveling but am now back on track. Progress is slow but there is definite progress.

19:00 Home

Mobility WOD hip and Shoulder

I found this Mobility WOD post very interesting as it's exactly what I've been doing at work for the last 6 weeks. I've set a timer ( I use Take a Break) to go off once an hour and I stretch out my hips. It has made a small but significant difference.

Yesterday was the last day of Program Minimum. I'm on a sic day brwak in London and when I come back I plan to chnage things up a little. Overall I was very happy. Swings felts good after the first few weeks amd TGU with the 16 also felt great. I would have liked to fit in a little more yoga and a run once a week but adding the mobility WOD has compensated for somewhat for thr former.

18:30 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)

SMR
Mobility WOD (Hip flexor, reverse Ballerina)

18:00 Fencing

Warm up

Bouts. Initial bouts were to 21 with reposte scoring 2 and counter reposte 3.

1. (A) 21-15
2. (C) 21-5
3. (C) 21-7
4. (A) 9-15
5. (C) 15-5

The focus on parry riposte really suited my game. I made me set up second intention actions and in general I rushed less. 

Pullups 2x10
TGU 5 minutes 16 Kg KB

Stretch
SMR
Mobility WOD

13:30 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)

posterior extensors and psoas stretch and SMR

Later that day


Overhead Flexion
SMR

Mobility work is going well. I'm going to squeeze in 1-3 a day until I catch. I'm not a fan of the presentation but the content is good.

09:00 Home

Mobility WODs and SMR spread throughout the day.

Shoulder Extension
Internal Shoulder Rotation
Hip Mobilisation
Hip flexion/rotation

18:30 Home

Warmup

TGU 5 minutes 16 Kg KB


Psoas hip extension

Stretch
SMR

18:30 Home

Today I started with the Mobility WOD. I'm planning to do two to three away until I catch up. I started with day two, hip flexors.



Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)

Then day 1, a hellish 10 minutes in a deep squat.


Followed by calves.



SMR

Stretching for the remainder.

My upper back is having some serious spasm so seeing a physical therapist next week for that and a probable groin strain. I also have an injured bicep --intramuscular hematoma according to my good wife -- which I'm icing. So generally a little banged up.

On the plus side my meditation is going well. I'm now on week three and while progress is slow there is still progress.

18:00 Fencing


Warmup


Bouts


1. (C) 15-12
2. (C) 15 -7
3. (A) 5-15
4. (B) 7 -15

Lesson.

Pullups 10
TGU 5 minutes 16 Kg KB
Pullups 10

3 rounds of
1 minutes skipping
10 step lunges
45 seconds rest

5 Minutes skittping

SMR

Stretch

I was totally out of puff this evening. I really could not catch my breath. maybe it's this lingering head cold but I think it's something to check out.

The lesson was good. Lots of work on exploiting and creating tempo opportunities.

19:00 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (160)

Stretch

13:00 Home

Yoga 30 minute YRG routine.

19:00 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (160)

Stretch

08:00 Fencing competition

Warm up

Poules won 2, lost 3.
DE 13-15

Stretch

Overall a very disappointing competition for me. Considering the standard of the event my poule was tougher than expected. The three bouts I lost could have gone either way. The DE I threw away.

What worked.
Preparation was good. I arrived in good time, wasn't tired,most of  my equipment was working and I had a good warm-up.

What didn't

One of my foils failed a weighst test. I must text before the competition and after every bout.
I need to go in to DE with more of a plan especially against a fencer I know.
More confidence in my attacks.

18:00 Fencing

Warmup
Intu flow

Bouts

1.(A) 4-3 (abandoned due to weapon issues)
2.(A) 10-15
3.(B) 12-15
4.(A) 12-15
5. (A) 7-15


Lesson

What worked well:
Analysing my oppoent and looking for an error to exploit. Formulating tactics of the back of that

What needs works:
Need to focus on a broader range of option and not just focus on a single action.
Patience, set up, attempt, break off and repeat as needed until I create the opportunity.

Conditioning

TGU 5 minutes 12Kb KB.

Stretch

17:00 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (160)

Stretch

19:30 Home

SMR
Hip rehab work

Yoga

18:00 Fencing

Warmup
Intu flow

Bouts

1.(A) 11-15
2.(A) 10-15
3.(C) 15-14
4.(C) 15-10
5. (B) 15-6
6. (C) 15-13
7, (C) 7-15
8. (C) 11-15

Fenced well but ran out of steam at the end.

TGU 5 minutes 12Kg KB.

Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Skipping 1 minutes
Footwork opposite side 1 minute

SMR
Stretch

21:30 Home

Yoga 15 minutes

Meditation is going well. I'm getting in my session every evening.

18:00 Fencing

Warmup

Lesson

Bouts

1.(C) 15-7
2.(C) 15-4
3.(C) 14-15
4 .(B) 9-15
5, (C) 15-5

Stretch

19:00 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)

Stretch

19:00 Home

SMR
Warm up

TGU 5 minutes.

Hip rehab
Stretch

18:00 Fencing

Intu Flow

Warmup

Bouts

1.(C) 15-7
2.(A) 5-15
3. (B) 9-15
4 (A) 9-15
5, (A) 12-15

Stretch

22:00 Home

Meditation.


Long day at work made for low energy. Fenced better in the last two bouts. Made a lot of unforced errors. Need to work on calming the mind prior to starting. From today starting a daily meditation practice based on the book 8 Minute Meditation.

19:00 Home

Warm up

TGU 5 minutes.

Stretch

SMR

19:00 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (160)

Stretch
SMR

13:00 Home

Warm up

TGU 5 minutes.

Stretch

SMR

19:00 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (160)

Stretch

19:00 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)

Stretch

18:00 Fencing

Intu Flow

Warmup

Bouts

1.(C) 2-15
2.(B) 12-15
3. (B) 9-15
4 (B) 12-15
5, (B) 9-15

TGU 5 minutes 12Kg KB.
Pullups 2x10

Stretch
SMR

Felt mentally and physically drained; maybe from the competition. My fencing reflected this.

Season Opener.

 08:00 Fencing Club

Warm up

Poules won 3, lost 3
DE 64 Bye
DE 128 2-15

I lost two bouts in the DE 4-5. In both bcases I was up and in both cases I rushed. I need to work on my attack to develop more confidence in it and work on my patience in general.

In the DE I just lost control of the bout. I repeated the same actions that had failed previously.  More practice of my mental game.

19:00 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (140)

Hip rehab work.
SMR
Stretch

19:00 Home

Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (140)

Hip rehab work.
SMR
Stretch

18:00 Fencing

Intu Flow

Warmup

Bouts

1. (C) 15 -2
2. (C) 15 -9
3 (B) 14-15
4 (A) 13-15
5, (C) 15-9
6. (A) 13-15
7. (A) 5-15

As I get tired the tendency to rush increases. Patience, always more patience.

19:00 Home

Warm up

TGU 5 minutes.

Run 25 minutes.

Stretch

SMR

19:00 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (140)

Hip rehab work.
Stretch

08:30 Home

Jog to park.

Sprints 5 x30m. Rest about 3 minutes.

Jog home.

Stretch.

Sprints were done barefoot. I did some basic sprint drills while I was resting. Really felt it in my quads later that day.

19:00 Home

SMR

Warm up.

TGU 5 minutes 12kg KB.

Stretch

ROP. A review.

I followed Right of Passage routine for the Summer months. I think it's an excellent off-season program for someone like me with minimal  equipmenet.  My thoughts.

• Very good for conditioning.
• Has a nice "bodybuilding" side effect due to the high volume.
• Excellent for drilling technique again due to high reps.
• Tough on the shoulders. My old injuries didn't like the volume of pressing and pulling.
• No real benefit from from the pullups other than the ability to do lots of pullups.
• Time consuming as the ladders build.

I would follow the ROP again but with these changes.

• Make the light and medium days shorter. Leaver Saturday as the heavier day when I've more time.
• Reduce pullups to one weighted set at the end of each ladder.

This should retain the conditioning benefits while reducing total time and get some better strength results from the pulups.

18:45 Home

SMR
Warmup

12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
20 x 24Kg (140)

Hip rehab work.
Stretch

This was a fun workout. My wife joined in. The 24 didn't feel too heavy. It was nice to be back to Program Minimum. The hip rehab is going to be carried out most days. I'll post on exactly waht I'm doing shortly.

18:00 Fencing

Warm up

Bouts.

1. (B) 14-15
2. (c) 12-15
3. (A) 15-11
4. (C) 15-9
5. (A) 15-5

It had only been a week since I last fenced but it was the week of the family staycation. Fun was had by all but I didn't feel fighting fit. The first two bouts I should have won but it took me that long to get my self prepared mentally. I was very happy with how I fenced the later bouts. I controlled the distance well. Fencer 3 has a good hand, patience and smooth footwork. I kept him under constant pressure and limited his opportunities to attack.Fencer 5 has a very strong attack often ending with a flick to the shoulder, he also has a good CA game. I kept distance close and stepped in as he started his attack. I pushed him to the end of the piste and controlled his blade to limit opportunities for CA.

18:00 Fencing

Warm up

Bouts.

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

It was interesting to see how much some of the younger fencers had improved over the Summer. I also had a nice revelation about distance and attacks with absence of blade. I normally like to pull distance and set up a counter or a parry riposte. Today I worked on closing distance and forcing my opponent to attack from close distance. If the pulled their arm back I took an aggressive counter, if they attacked straight I took a simple parry quarte. Worked very well and allowed me to control the bout.

19:00 Home

SMR
Warm up.

Goblet squat 3x10x16kg
TGU 1x16Kg
Snatches 15/15 work rest for 10 minutes. 6x16Kg (120)

Stretch

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5 (75)

Short break to feed children.

KB swings for 6 minutes. 25 x 16 Kg, 10 seconds rest.

Stretch

This was my final ROP workout.

19:00 Home

SMR
Warm up

TGU 5 minutes 16 Kg KB.

Strech

Stuck for time this evening.

19:00 Home

Warmup

SS
KB Clean and press 2x10x16Kg
Pullups 2x10

SS

KB Goblet squat 1,2..10 x 16 Kg
KB Swing 10,9...1 x 16 KG

Stretch

I needed a change of pace from the ROP. Still feeling a little run down with a summer cold.

18:00 Fencing

Warm up

Lesson

Bouts (B)

1. 11 -15
2. 4-5
3. 5-4
4. 4-5
5. 5-10
6. 9-10
7. 10-5

Stretch.

Club is back from the Summer break next week. I'll be fencing once a week for the next fortnight and then twice a week henceforth. I also plan to take one lesson a week.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Inverted Rows 1,2,3,4,5 16Kg.

Snatches for 6 minutes 10 reps 1 minute rest in between (60)

Stretch.

Strange session. I finally "got it" with C&P on my left side but snatches on my left which are usually good were terrible. I wanted to clean rather than snatch. may have been a little reprogramming.

Overall I'm feeling a little tired and run down. The root canal dentistry I had done took a little out of me and I also have a head cold. I have three workouts left in my ROP routine and then I'm taking a week off.

10:00 Home

Yoga 45 minutes.

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5* (65)

Stretch

Only did the 5 reps on first two and final sets.

KB swing 16 Kg for 4 minutes
15 right, 15 left 20 two handed then 10 seconds rest.

Stretch

19:00 Home

SMR
Warm up.

4 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5* (45)

*5 on first ladder only

KB Swings 5 minutes on the minute. 25 x 16Kg
Stretch

18:30 fencing

Warm up.

Bouts all against same fencer (B)
1. 15 -13
2. 4-5, 5-4, 3-5
3. 4-5, 43-5, 3-5
4. 8-10

Stretch

Train delays meant a late start and insufficinet wam up.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
KB Rows 1,2,3,4,5 16Kg.

Snatches 15,10,5

Stretch.

I did the workout in a very relaxed, almost detached, style and it all flowed so much better, especially the snatches. I did tear my first callus but not serious enough to affect my workout.

18:30 Fencing

Warm up

Lunge pad 20 minutes

TGU 3x12Kg
TGU 3x16Kg
KB C&P 5 x 20kg
KB Push press 5 x 20kg

Between each exercise two pistes of footwork.

SMR
Stretch

Last minute cancellations and injuries meant there was no one to fence.

13:00 Home

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4,5*

Stretch

Only did the 5 reps on first two sets.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Inverted rows 1,2,3,4,5

3 mile bike ride.

Stretch

17:00 Work

Run 5 miles (well probably 6 as I got lost) approx 55 minutes

Stretch
SMR

19:00

Warmup

All exercises with 16 Kg KB except TGU variations done with a 12 Kg KB. Everything is done as a circuit

Sumo squats 5,1,20,10,5
Swings 5,10,20,10,5
Jumping jacks 5,10,20,10,5

1 min rest

Swing to squat 3x10
Swing to step 3x10
Lunges 3x10

3 minutes rest

one arm Swing 3x5
High pull 3x5
Snatch 3x5

30 seconds rest and repeat

TGU situp 5
TGU Crunch 5
TGU start 5

30 second rest and repeat.

Snatches 2x10
Press 2x6

Stretch
SMR

I felt like a change of paste today. My wife 'd KB came with a gofit.com DVD with a 25 minutes workout. Some interesting variation and I was lying in a puddle of sweat at the end. My unfamiliarity with the routine through of my pacing. I'll give it a go again but back to ROP proper next workout.

18:00 Fencing

Warmup

Wall target 25 minutes

Bouts. All against same fencer (B)

1. 15-13
2. 10-7
3. 10-7

Stretch
SMR

Another quiet summer night at the club. A little blade work before the bouts helped a lot. It improved my first step and my flicks were much more reliable.

13:00 Home

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4,5 x 16Kg.
KB Press 1,2,3,4,5 x 16Kg.
Pullups 1,2,3,4


KB swings 25 x 16KG fro 4 minutes, 10 seconds rest

Stretch

Ouch, felt those extra reps.

08:30 Hume

Run 25 minutes

Stretch

08:30 Hume

Run 25 minutes

Stretch

19:00 Home

SMR
Warm up.

4 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
Pullups 1,2,3,4


KB swings 25 x 16KG on the minute for 12 minutes.

Stretch

Warmups

These days I take 5-10 minutes which means between 6 and 12 movement in my warmups. Repetitions are usually about 10. I usually like to do something for the shoulders, a squat style movement and then something for the hip flexors and then repeat.

If I start with some SMR on the foam roll I'll usually stretch out the glute med as well.

Menus

Shoulders

Dislocates
Wall angel
Halos
Press ups
Hand stand pushups
Arm bar

Squats

Wall squats
Goblet squats
Boot strappers.
Sumo squat to stand

Hips

Pump
Planks
Hip flexor stretch
Mountain climbers.
Hip circles.
Leg swings
Swings
Windmill
Bretzels

Proper Kettlebell Grip

A good article on the importance of a proper kettlebell grip.

18:30 Home

Run about 25 minutes

Stretch
SMR.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
KB Row 1,2,3,4 x 16KG
KB Snatches 6 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

Stretch

Even though this is officially my light day and the rows are easier than pullup I can move through the ladder at a much faster pace so it becomes more of a conditioning exercise.

18:00 Fencing

Waarmup

Bouts.

1. (A) 4-15
2. (A) 8 -15
3. (B) 11-15
4. (B) 10 -4
5. (B) 12-15
6. (B) 3-5, 3-5, 4-5.

Stretch

SMR

There were four of us tonight and I fenced each person twice. I got some lovely individual touches but over all was a little rushed and unsettled. In the more active bouts (1,2,5,6) I started to flag. I want to focus on my fencing specific fitness over the coming weeks and also really work on adding some variety to my attack. Closer to the end of the summer I'll work on honing specific technical skills.

19:00 Home

Yoga 35 minutes focusing on twists.

13:00 Home

SMR
Warm up.

5 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
Pullups 1,2,3,4


KB swings 25 x 16KG on the minute for 6 minutes.

Stretch

18:30 Fencing

Warmup

Bouts

14-15
3-5
5-3
5-3
6-15

Stretch

July is always a quiet month. There was only one other foiliist at the club so we made the best of it. A moth off fencing didn't help my performance but it was fun none the less. I also took teh time to repair some foils and body wires.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
Pullups 1,2,3,4


KB swings for 4 minutes.
35x16Kg, 10 seconds rest.

Stretch

19:00 Home

SMR
Warmup

TGU 12Kg KB 5 minutes.

Stretch

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3,4 x 16Kg.
KB Press 1,2,3,4 x 16Kg.
KB Row 1,2,3,4 x 16KG
KB Snatches 4 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

Planks 30,30,30 seconds on side and front

Stretch

18:00 Home

SMR.
Warm up.

5 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw +20lbs

KB swings 50 x 16KG for 4 minutes, 15 seconds rest.

Crunches 3x20

Stretch.

19:00 Home

Run 25 minutes

Stretch
SMR.

19:00 Home

SMR.
Warm up.

4 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw +20lbs

KB swings 25 x 16KG on the minute for 8 minutes.

I did the final ladder as 6 straight reps. I should be able to push much harder now. I'll do 5 ladders on Saturday and move to 4 reps on Monday. My only concern is time as the reps mount.

Stretch

Supplements and a Program Minimum for nutrition

I finished my last multi-vit this morning. I hadn't taken them in years but bought a 90 day supply in the spring and an "insurance policy". I've also been taking relatively high dose  Vit D (10,000 IU) and fish oils (5-10g) for at least the last six months. Guess what, I experienced no obvious benefit.

Vit D has a number of  immune systems benefits as does Omega 3. This Winter I had as many colds as I always do as well as an ear infection for the first time since I was a child. I admit it was a stressful year and a harsh winter and stress is a major immune system suppressor.

There was also no correlation with joint pain improvement.  I did find that regular stretching and SMR greatly improved joint pain. Not much of a surprise I know.

I also have some whey protein that I use a few times per week usually when I'm too busy to prepare real food.. While I don't thinks there is much benefit to whey as a protein source, or to protein timing for a recreational athlete like me, I'll continue to use shakes for their convenience.

My current thinking is that avoiding food that cause me issues (wheat, lots of dairy) is both a more successful and cheaper - I'm a cheapskate - approach than trying to patch the holes on my diet with supplements. I also think that reducing my intake of W6 fatty acids is a far better way of getting my W3:W6 ratio in order.

I'm not dismissing the benefits of fish oil or Vit D. The fact that I see no improvement may indicate that I was not  deficient. I get as much outdoor time as I can. I take a walk duding my lunch break and to and from my train so I'm in the sun a minimum of 30 minutes every day. At weekend I probably spend 4-5 hours out of doors. That should help with my Vit D levels.

I consume flax seeds and fatty fish a few times per week and limit my intake of processed foods and seed oils so my fatty acids ratios may not be too bad. My plan is Once I finish my current bottle of pills I'm going to limit my supplementation to a daily spoon of cod liver oil ( W3 and Vit D) and keep the whey for convenience's sake.  A Program Minimum for nutrition.

For whey I use True Protein as they are good value for money.
I buy the Vitamin Shoppe - Cod Liver Oil from Amazon. The quality appears to be equivalent to Carlsson's and my daughter doesn't find it disagreeable, a major bonus.

17:00 Work

Run home from work, about 5 miles in 50 minutes.

I lost some time checking maps and waiting for traffic so not the fastest pace. I'll run it again next week.

Stretch
SMR.

19:00 Home

SMR
Warm up.

3 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw

KB Snatches 4 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

Crunches 3x15
Stretch

19:00 Home

SMR.
Warm up.

4 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw +20lbs

KB swings 30 sec x 16kg
Plank 30 seconds
KB swings 30 sec x 16kg
Plank 30 seconds

Run 20 minutes

Stretch
SMR

19:00 Home


SMR.
Warm up.

4 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw +20lbs

KB swings 25 x 16kg.
On the minutes for 7 minutes.

Stretch

My form was improved. I focused on "punching though" on the clean and the hip drive. This reduced the banging on my wrist. This video helped as well.

18:30 Home

Warmup

Crunches 2x15
TGU 5 minutes 12kg KB.

Stretch.

22:00 Home

Yoga 15 minutes.

19:00 Home

Warm up.

3 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw

KB Snatches 5 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

SMR
Stretch

18:30 Home.


SMR.
Warm up.
Crunches 2x15.

3 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw +20lbs

KB swings 25 x 16kg
4 minutes 10 seconds rest between sets.

Ab wheel 2x10

Stretch

19:30 Home

Quick warmup (goblet squat, arm bar, bretzel, halo)

TGU 12 kg KB 5 minutes
Yoga 15 minutes.

19:00 Home


SMR.
Warm up.

3 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw +20lbs

KB swings 25 x 16kg.
On the minutes for 7 minutes.

Stretch

19:00 Home

Yoga 50 minutes. Focus on balances.

19:00 Home

Warm up.

3 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw

KB Sntches 4 minutes at a easy pace.
10 x 16 Kg, 60 seconds rest.

SMR
Stretch

16:00 Home

Run with stroller 25 minutes.

Stretch.

13:00 Home

Warm up.

3 ladders of
KB Clean 1,2,3 x 16Kg.
KB Press 1,2,3 x 16Kg.
Pullups 1,2,3 x bw+8 kg

KB Swings 6 minutes at a fast pace.
25 x 16 Kg, 20 seconds rest.

Stretch

09:00  Home

Stretch 25 minutes

19:00 home

SMR
Warmup

TGU 5 minutes 12 kg KB.
Swings 30 sec.
Plank 30 sec.
Swings 30 sec.
Plank 30 sec.

L hang 3 x 10 sec.

Stretch

09:00 Sandy hook beach.

A relaxed day on the beach followed by a 10 mile walk.

18:00 Fencing

Intu flow
Warm up

Bouts.

1. (A) 7-15
2. (C) 15 -7
3. (A) 4 -15
4. (B) 12 -15
5. (B) 12 -15
6. (C) 12 -15
7. (B) 11 -15
8. (A) 12-15

Maybe i wasn't recovered from yesterday's work out. Maybe I ddn't eat enough beofre training. Whatever it was I felt mentally and physically drained. I did manage a few nice touches in each bout but overall was flat.

This was my last training session prior to teh summer break. I'm actually looking forward to a few weeks off.

19:00 Home

SMR.
Warm up.

5 ladders of
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

KB Snatches for 8 minutes.
10 left, 10 right, one minute rest.

Stretch.

Snatches felt very easy tonight. I'm going to continue as is for the next few weeks and then reset using heavier KB's.  As the ladders move to 4 and 5 reps I'll introduce body rows as a replacement for pullups on at least one day. This is to assist with scapular retraction and posture in general.

22:00 Home

Yoga 15 minutes.

13:00 Home

SMR.
Warm up.

5 ladders of
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

KB Swings 5 minutes at a fast pace.
50 x 16 Kg, 20 seconds rest.

Stretch

18:30 Fencing

Intuflow.
Warm up.

Poule Unique.

Fenced 20 bouts, won 10.

Stretch.

19:00 Home

SMR.
Warm up.

5 ladders of
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

KB Swings 7 minutes at medium pace.
25 x 16 Kg, 20 seconds rest.

Stretch

18:00 Fencing

Intu flow.
Warmup

Bouts.

1. (A) 7 -15
2. (A) 10-15
3. (A) 15 -14
4.(C) 15-10
5. (C) 15-7
6. (B) 14-15
7. (B) 9 -15
8. (A) 7-15
9. (A) 7 -15

Quantity Good. Quality bad.  One week off and my fitness was down. Blister on my trailing foot limited movement.

22:00 Home

Yoga 15 minutes.

19:00 Home

SMR
Mobility work.
Warmup.

TGU 10 minutes with 12 Kg KB.

Swings 30 sec with 16Kg KB.
Plank 30 seconds.
Swings 30 sec with 16Kg KB.
Plank 30 seconds.

Goblet squat 20 x 16Kg KB.

Stretch
Back rehab.

Back is almost better but not 100%. I'll continue to rehab. If all feel okay I'll restart ROP on Thursday.

17:00 Home

Run 25 minutes.

The back is finally recovered enough so I can can do a little exercise. My wife has been a star and has done a lot of back rehab work with me. I also finished teh antibiotic yesterday so the nausea is also starting to pass.

The bad; I didn't get to compete.

The good; I spectated at the NY World cup yesterday which was lots of fun. I caught up with an old club mate. We also walked over the Brookyn bridge which was an excellent thing to do on a hot June morning. Today I spend a fantastic father's Day with the family rather than in a sweaty sports hall. It's an ill wind as they say.

18:00 Fencing

Intu flow.
Stretch
Warmup

Aerobic footwork.

And then my mid back went into spasm. Nothing i could do except go home, rest and take pain killer.  I'm hoping to be recovered by the weekend as I have a competition on Sunday. I'm also on a course of antibiotics which isn't helping recovery. Repeat after me; "never get old."

19:00 Home

SMR.
Warm up.

5 ladders of
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

KB Snatches for 7 minutes.
10 left, 10 right, one minute rest.

Stretch.

19:30 Home

Yoga 30 minutes.



SMR.

13:00 Home

SMR.
Warm up.

4 ladders of 
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,

6 minutes of:

Swings 25 x 16kg, 10 seconds rest.


Stretch.

11:30 Fencing

Intu flow.
Stretch
Warmup

Aerobic footwork.

Bouts.

1. (C) 15 -5
2. (B) 15 -12
3. (B) 15 -13
4. (A) 15 -7
5. (C) 15 -7

Stretch.
SMR.

19:00 Home

SMR.
Warm up.

4 ladders of 
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,

6 minutes of:
Swings 50 x 16kg, 20 seconds rest.

Stretch.

19:00 Home

SMR.
Warm up.

4 ladders of 
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

KB Snatches for 7 minutes.
10 left, 10 right, one minute rest.

Stretch.

18:00 Fencing.

Intu flow.
Warm up.

Bouts:

1. (C) 15-7.
2. (A) 10-15
3. (C) 15-2
4. (A) 15-13
5. (B) 15-14
6 (A) 11-15

Stretch.
SMR.

I felt a little under the weather yesterday plus ended up eating, unintentionally, low carb all day. It showed in my bouts especiall2 and 6. My legs just gave out. Bout 5 was a real grinder. My opponent had a game based on stop hits and remises. I just couldn't find the right distance to set up my attacks and ended up 5-10 down. From there is slowly clawed my way back with a mixture of well timed attacks and a good use of distance to set up stops hits. It was a good exercise in patience.

09:00 Home.

Run with stroller 35 minutes.

13:00 Home.

SMR.
Warmup

3 ladders of 
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

Swings for 4 minutes.
50 x 16Kg KB, 10 seconds rest.

Stretch. 

19:00 Home

Warmup

3 ladders of 
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

Swings for 6 minutes.
25 x 16Kg KB, 15 seconds rest.

Stretch.

18:00 Fencing.

Intu flow.
Warm up.

Bouts:

1. (C) 15-14
2. (A) 15-7
3. (A) 11-15
4. (C) 15-9
5. (B) 15 -7

I arrive feel very tired but strangely relaxed. I fenced very well. I was both confident and patient and it really paid of.

19:30

Pilates 20 minutes

3 ladders of 
KB Clean 1,2,3 x 12Kg.
KB Press 1,2,3 x 12Kg.
Pullups 1,2,3

KB Snatches for 5 minutes.
10 left, 10 right, one minute rest.

Stretch.

The first workout after my holiday. I'm going to follow the Rite of Passage routine from Enter The Kettlebell for teh next 12 weeks or so. It's a three day a week routine and I'll mix insomeother stuff as well on the variety days. My plan is:

Monday: Light day
Tuesday: run and/or yoga
Wednesday: Fencing and TGU's
Thursday: Medium day.
Friday: day off or Fencing
Saturday: Heavy day.
Sunday: yoga.

Workouts will start with a 10 minute warm up or 20 minutes Pilates with my wife.

19:00 Home

Warmup


10,9,8...21 x 16 Kg KB.
Swings
Goblet squats

BU press 3x1,2 x 12kg KB

Stretch
SMR.

08:30 Home

Run 20 minutes

Then sets of pushups, pulluips, goblet squats, l pullups, ab wheel, HSPU, lateral raise, bent over lat raise, curls, BU press, clean and press.

Stretch

SMR.

19:00 Home

 Pilates 20 minutes
Quick warm up.

12 minutes:
Swings 30 x 16Kg KB.
1 min of skipping.

Stretch
SMR

18:00 Fencing

Intu Flow
Warmup.

Bouts.

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


Pullups 10
TGU 5 minutes
Body rows and push up on  TRX suspension trainer.

Stretch
SMR.

19:30 Home

Quick warmup.

12 minutes:
Swings 25 x 16Kg KB.
1 min of goblet squat, star jumps, pushup to squat thrust, jogging on spot, footwork, footwork on opposite side

Stretch
SMR.

Training update

Program minimum is going very well. Both my swings and TGU are solid now and I feel I could handle more weight in both. I'm feeling strong and lean and energetic so I must be doing something right.

Next week I'm on a six day holiday. Afterward I intend to shake up the routine and then return to PM at the end of the summer. I'm not sure exactly what shape the training will take but it will definitely be KB focused. I like the look of this routine from Dragon's Door as a possible variation. As discussed on Dan John's forum I may replace the hindu squats with goblet squats as they are easier on my knees. It looks too intense to be a regular workout but might work nicely as an occasional test.

19:00 Home.

SMR.
Warm up.

TGU 5 minutes 12Kg KB.

BU Press 3 x 1,2,3,4,5 x 20lb KB

Press and TGU both felt very easy. Maybe time to up the weight.

19:00 Home

Yoga, focus on back bends, 50 minutes.

SMR.
SI joint rehab.

08:00 Fencing Competition.

Warmup.
Poules. Won 3, lost 2.

DE 128 bye
DE 64 7-15.

Stretch.

19:00 Home

Pilates 25 minutes

TGU 5 minutes 12Kg KB

Stretch
SMR.

SMR.
Warm up.

TGU 5 minutes 12Kg KB.

BU Press 3 x 1,2,3,4 x 20lb KB

Stretch

18:00 Fencing

Intu flow.
Warm up.

Bouts.

1. (A) 7-15
2. (C) 15-13
3. (C) 15 7
4. (B). 11-15
5. (C) 15-8
6. (B ) 1 -15

Stretch
SMR

More patience, More preperaton.

19:00 Home

SMR
Warm up.

12 minutes:
KB swings 25x16Kg.
1 minutes fencing footwork.

SI Joint rehab.
Stretch.

19:00 Home.

SMR.
Warm up.

TGU 5 minutes 12Kg KB.

BU Press 3 x 1,2,3,4 x 20lb KB

Stretch

22:00 Home.

Smr

Yoga 15 minutes.
SI joint rehab.

22:00 Home

SMR
Yoga 15 minutes
SI joint rehab.

19:00 Home

SMR

Warm up.

12 minutes of

KB swings 30 seconds 16Kg.
Plank front or side 30 seconds.

Stretch

18:30 Fencing

Warm up.

Poul Unique

22 bouts won 12.

Stretch.

SMR.

18:00 Fencing

Warm up

Bouts.

1. (C)15-3
2. (C)13-15
3. (B) 15-13
4. (C) 15 -4
5. (A) 11-15
6. (A) 7-15

Lesson

TGU 5 minutes
KB snatch 30 sec.
Plank 30 seconds
KB snatch 30 sec.
Plank 30 seconds

Stretch
SMR.

19:00 Home

SMR.

Warm up.

12 minutes:
KB swings 25x16 Kgs.
1 min fencing footwork.

Stretch.

19:00 Home.

SMR.

Warmup.

TGU 5 minutes.

BU Press 4 x1,2,3 x 20lbs.

Stretch.

14:00 Home

SMR 10 minutes

Warmup

5 SS of
5 pullups
5 ab whel roll outs.
Pushups 15, 20,15
Run 20 minute

Stretch.

19:00 Home

SMR

Warmup

12 minutes

KB swings 25 x16kg.
1 minutes of pushup to squat thrust, jumping jack, ring rows, jogging on the spot, L-sit on rings, fencing footwork.

Stretch

20:30 Home

SMR.

Yoga 40 minutes.

18:00 Fencing

Warm up.

Bouts.

1. (B) 15-12
2. (A) 7-15.
3. (C) 15-7
4. (A) 12-15
5. (C) 15-13.
6. (B) 12-15

Pullups 10
TGU 5 minutes
KB Snatch 2x15
KB clean and press 2x5
Chinups 10

SMR

Stretch

18:00 Fencing

Warm up.

Bouts.

1. (B) 15 -7
2. (A) 7-15.
3. (C) 15-7
4. (A) 12-15
5. (C) 15-13.
6. (B) 12-15

Pullups 10
TGU 5 minutes
KB Snatch 2x15
KB clean and press 2x5
Chinups 10

SMR

Stretch

20:15 Home.

Warmup.

12 minutes of alternating.
KB swings 25 x16kg.
Planks, alternating front and sides, 45 seconds.

SMR.

Yoga 15 minutes.

19:00 Home.

Warmup.

TGU 5 minutes.

BU press 3x1,2,3x 20lbs KB.

Stretch.

SMR.

17:00 Home

Yoga 45 minutes
SMR.

12:00 Home

Warmup

12 minutes of:
1 min 30 swings x 16kg KB
1 min fencing footwork.

2x5 BU press x 20lbs KB

Stretch

SMR.

Fencing: Where to look? How to look?

A great essay by an Italian fencing master on the function of the eyes in fencing.

From the early fencing treatises the authors have faced this question: where is best to look during a duel? Link to rest of the essay.

18:00 Fencing

Warm up.

Bouts.

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

Pullups 10
TGU 5 minutes
snatch,plank,snatch, plank 30/30/30/30 seconds
Chin ups 30

Stretch

Work more to set up distance especially against counterattackers. Need to start attack from closer distance. Have a more definite plan starting each bout. 
SMR

18:45 Home

2.6 mile run in about 20 minutes.

Stretch.
Pilates 20 minutes
SMR

My wife gave me a short Pilates lesson focusing on my hip. I like Intu Flow but for lower body work it isn't specific enough for . Pilates helps to isolate and mobilize the the muscles of my hip and I'm hopeful that it will address some of the stiffness and weakness.  I'll continue to use Intu Flow for warmu ps.

19:00 Home

Warmup ad hoc. 

16 minutes of
1 minute swings 20x 16kg KB. (25 in last 4 rounds0
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,mountain climbers.

SMR
AIS for 8 reps completing one leg first.
Internal rotator
Glutes
Gastroc
Hamsrings
Abbductors
Adductors

Static stretches.
Quads
Hips flexors
Chest

15:15 Home

SMR
Warm up IV
3 rounds of
Halos 10
Wall squats 10
Pumps 10

Windmills 1x10

10 minutes of.
TGU 1
Crush curl 3

30 seconds swings
30 seconds plank
30 seconds swings
30 seconds plansk
Goblet squat 12.

Stretch

Quad and Hip stretches

Some nice stretches for the quads and hips can be found here. I find that the KB work really tightens up my already tight quads. Regular stretching combined with daily work on the foam roller is the only prescription for knee pain.

19:00 Home

Intu Flow
Warmup ad hoc. 

14 minutes of
1 minute swings 20x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,

3 min waiters walk, 12kg KB, change hand every 30 seconds.

Stretch
SMR.

My wife joined me tonight and really enjoyed it. She did the same warmu p as me and then did three rounds of swings.  Her form was fantastic so it won't take her long to build up her conditioning.

18:00 Fencing

Warmup.

Bouts.

1. (A) 7-15
2. (C) 15-0
3. (C) 15 -14
4. (A) 6-15
5. (C) 15-6
6. (C) 15-6

7. (A) 11-15

5 Minutes of TGU

Stretch.

In biut 3 I was 7-1 up. Fencer is tall LH with an OK CA, I changed to long attacks. He tied teh score and it took me some time to get back to short attacks with good footwork setup.

19:00 Home

Warmup III

14 minutes of
1 minute swings 20x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks,, pull ups, mountain climbers, squat trust to push up, fencing footwork, 

Stretch
SMR.

19:00 Home

Yoga 35 Minutes
SMR.

07:30 Home

2.6 mile run in about 25 minutes.

SMR
Stretch 

08:30 Home

Warmup II

16 minutes of
1 minute swings 20x 16kg KB.
1 minutes  skipping.

Stretch

SMR

19:00 Home

Warmup III.
10 minutes of

1x TGU with 12 Kg KB.
3x crush curl

Stretch.
SMR.

18:00 Fencing

Warmup.

Bouts.

1. (B) 13-15
2. (A) 10-15
3. (C) 15 -7
4. (C) 15-8
5. (A) 15-13
6. (A) 7 -15

Pullups 10,5,5
Kettlebell swing, clean, clean and press, snatch 10x12kg.
Pushup 3x10

Stretch

When trying for the line make sure the derobement is from the fingers and not the arm.

More patience, less rushing

22:00 Home

Yoga 15 minutes

SMR.

18:45 Home

Intu flow.

2.6 mile run in about 25 minutes.

SMR
Stretch

19:30 Home

Yoga 35 minutes.

SMR.

09:00 Home

Warm up IV.

Wall squats 10
Halos 10
Pump 10
Windmill 10
Halos 10
Goblet squat 10
Boot strapper squat 10
Halos 10
1 leg DL 10
Hip flexor stretch.

14 minutes of
1 minute swings 25x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks,mountain climbers, squat trust to push up, fencing footwork,

18:30 Fencing

Warmup

Poule Unique 18 bouts, won 9.

Stretch
SMR

19:00 Home

Warmup III.

5 minutes of TGU with 12 Kg KB.

Stretch.

Common Kettlebell Swing Mistakes

18:00 Fencing

Arrived to find my shoes had gone missing. No luck in finding another pair. An evening wasted.

19:00 Home

Warmup III.

5 minutes of TGU with 12 Kg KB.


Stretch.


22:00 Home

SMR.
Intuflow

The heavier KB makes all the difference. You really need to stay tight. If anything it helped my form because there was less room for error.

19:00

Warmup III

14 minutes of
1 minute swings 22x 16kg KB.
1 minutes of jogging.

3 minutes waiter's walk 20lb KB alternating hand every 30 seconds.

Stretch
SMR

Reducing the swings to sets of 20 really helped. My form was always breaking down on the last few reps. I had to really heave the 'bell up during the last few reps.

Doing 20 reps everything felt smooth and I had no pains or niggles in my back afterward.

The waiter's walk was too easy. Heaver kettlebell next time.

19:30

SMR.
Yoga 20 minutes.

17:00 Home

2.6 mile run in about 25 minutes.

The Last Supper gets supersized.

An interesting look at the growth of portion sizes in paintings of the Last Supper. It appears to support the link between relative affluence and obesity.

19:00 Home

Intuflow

Warmup III.

5 minutes of TGU with 20lb KB.

2 minutes of waiter walks alternating arm every 30 seconds.

Stretch.

SMR.

A possible program minimum progression

I plan to stick with Program Minimum for at least eight more weeks. I may use use some of the ideas in this link to progress the program. The article A Program Minimum for MMA Fighters cover some suggestion for an MMA fighter. While fencing does not require the same levels of conditioning the focus on shoulder health caught my attention.

Manmakers twice to three times per week progressing from 12 to 15 minutes.
A "cooldown" of three minutes of kettleell waiters walk switching side every 30 seconds.

Two days a week alternate one TGU alternated with 3-5 reps of crush curls for 5 to 10 minutes.

18:00 Fencing

Warm up including Intu Flow.

Bouts

1. (A) 15-14
2. (B) 10-15
3. (B) 12-15
4. (C) 15 -10
5. (C) 15-7
6. (C) 15-10

Pullups variosu grips 10,5,5
Sets of 10 0f KB swing,clean, press and snatch.
Stretch.

19:00

Warmup II

12 minutes of
1 minute swings 25x 16kg KB.
30 seconds plank

Stretch
SMR

19:00

Warmup II

12 minutes of
1 minute swings 25x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks,mountain climbers, squat trust to push up, fencing footwork,

Stretch
SMR

I really concentrated on keeping a tight core and not hyper extending at the top. Result, no lower back irritation. Next I need to work on keeping shoulders back and packed. Maybe some additional rhomboid work is required.

19:00 Home

Warmup II.

5 minutes of TGU with 20lb KB.

KB swing practice, focusing on staying tight at the top of swing with full hip extension.

Stretch.
SMR.

09:00 Home

20 minute run with stroller
Stretch

19:00

Warmup II

12 minutes of
1 minute swings 25x 16kg KB.
1 minutes of any of the following: jogging, jumping jacks, fencing footwork,

Stretch
SMR

20:00 Home

Yoga 15 minutes
Intu flow 15 minutes

19:00 Home

Warmup II with a 20lb KB.

5 minutes of TGU with 20lb KB.

20 minutes yoga

Stretch.
SMR.

19:30 Home

Warmup III
Planks, 30 seconds each, on elbows, side, one arm one leg.
3 rounds of wall squat, halos and pumps.

12 minutes of
1 minute swings 16kg KB.
1 minutes of any of the following: skipping, jogging, jumping jacks, pushup to squat thrust, fencing footwork, mountain climbers. jog while winding baby.

Stretch
SMR

19:00 Home

Warmup II with a 20lb KB.

5 minutes of TGU with 20lb KB.

The additional weight made it a little more challenging.

Stretch.
SMR.

The right tool for the job.

I've taken yoga classes and practicing at home for the at leastfour years. Most of the classes I attended were fast paced Ashtanga based with lots of flow. I introduced yoga practice at home with YRG. I then progressed to some more traditional yoga types.

What all of these have in common is an emphasis on yoga as a fast flowing workout. Yet my weakness has always been flexibility, especially in the hips. My strength and conditioning having always outstripped my flexibility. Inspired by the the article from 3/3 on this site I'm going to emphasize a yoga practice that focuses on flexibility and relaxation. I'll let the kettlebells and running take care of my conditioning.

I've awaiting the delivery of a Power Yoga for Every Body DVD and I intend to make this the basic of my practise. Combined with the Intu Flow and some regular SMR and trigger pointing I'll hopefully alleviate some of the pains and aches that currently annoy me.

15:00 Home

Yoga upper back postures.

09:30 Home

reverse grip pullup 5
Chinups 5
Pullups 5
Side to side pullups 5

Warmup II

KB swings 25x16kg.
1 min jumping jacks
KB swings 25x16kg.
1 min pushup to squat thrust
KB swings 25x16kg.
1 min jogging
KB swings 25x16kg.
1 min mountain climbers
KB swings 25x16kg.
1 min jogging
KB swings 25x16kg.
1 min fencing footwork

Stretch.
SMR.

08:30 Home

2.6 mile run in about 25 minutes.

12:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

21:15 Home

Intu Flow Beginners.

08:30 Home

2.6 mile run in about 25 minutes.

13:30 Home

Warmup II

1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork
1 arm KB swings 25x16kg.
1 min fencing footwork

Stretch.
SMR.

12:30 Home

Standard warmup.

5 minutes of TGU with 5kg dumbbell.

Stretch
SMR

21:00

Intu Flow Beginners.

20:00 Home

Intu Flow intermediate.

12:30 Home

Warmup II

1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.
1 arm KB swings 25x16kg.
1 min skipping.

Stretch.
SMR.