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.