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.