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