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.