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.