19:00 Home
Mobility WOD: Shoulder extension and external rotation.
Warmup
Goblet Squat 3x10x16kg
TGU 3x 16Kg
Snatches 8 minutes, 15/15 16Kg
Stretch
Mobility WOD dorsiflexion
Meditation week 5.
Sunday 31 October 2010
Saturday 30 October 2010
Friday 29 October 2010
Program Minimum Minimum.
19:30 Home
Warmup
Mobility WOD hip flexion, extension, internal rotation.
Goblet Squats 3x8x16kg
TGU 3 each side 12Kg
KB Snatches 5 minutes 15 sec on, 15 off 16Kg
Stretch
MWOD 10 minutes foam roller.
The first workout of my new programs. I took it pretty easy. I'll be bumping up the weights and reps on the squat, the weight on the TGU and the time on the snatches. I'll follow this three days per week. The snatches will be 8, 12 or15 minutes. I'll take a few weeks to work up to this. I'll follow this until Christmas so seven to eight weeks.
Warmup
Mobility WOD hip flexion, extension, internal rotation.
Goblet Squats 3x8x16kg
TGU 3 each side 12Kg
KB Snatches 5 minutes 15 sec on, 15 off 16Kg
Stretch
MWOD 10 minutes foam roller.
The first workout of my new programs. I took it pretty easy. I'll be bumping up the weights and reps on the squat, the weight on the TGU and the time on the snatches. I'll follow this three days per week. The snatches will be 8, 12 or15 minutes. I'll take a few weeks to work up to this. I'll follow this until Christmas so seven to eight weeks.
Thursday 28 October 2010
19:00 Home
Mobility WOD scapula, thoracic extension and hip mobility.
I'm back from a quick trip to the UK. It was a fun time but has left me tired from too much booze, jet lag and general lack of sleep. My plan is to start teh new KB routine tomorrow and fence on Friday but a lot depends on my recover.
Mediation continues to progress. I missed a few days while I was traveling but am now back on track. Progress is slow but there is definite progress.
Mobility WOD scapula, thoracic extension and hip mobility.
I'm back from a quick trip to the UK. It was a fun time but has left me tired from too much booze, jet lag and general lack of sleep. My plan is to start teh new KB routine tomorrow and fence on Friday but a lot depends on my recover.
Mediation continues to progress. I missed a few days while I was traveling but am now back on track. Progress is slow but there is definite progress.
Thursday 21 October 2010
19:00 Home
Mobility WOD hip and Shoulder
I found this Mobility WOD post very interesting as it's exactly what I've been doing at work for the last 6 weeks. I've set a timer ( I use Take a Break) to go off once an hour and I stretch out my hips. It has made a small but significant difference.
Yesterday was the last day of Program Minimum. I'm on a sic day brwak in London and when I come back I plan to chnage things up a little. Overall I was very happy. Swings felts good after the first few weeks amd TGU with the 16 also felt great. I would have liked to fit in a little more yoga and a run once a week but adding the mobility WOD has compensated for somewhat for thr former.
Mobility WOD hip and Shoulder
I found this Mobility WOD post very interesting as it's exactly what I've been doing at work for the last 6 weeks. I've set a timer ( I use Take a Break) to go off once an hour and I stretch out my hips. It has made a small but significant difference.
Yesterday was the last day of Program Minimum. I'm on a sic day brwak in London and when I come back I plan to chnage things up a little. Overall I was very happy. Swings felts good after the first few weeks amd TGU with the 16 also felt great. I would have liked to fit in a little more yoga and a run once a week but adding the mobility WOD has compensated for somewhat for thr former.
Wednesday 20 October 2010
18:30 Home
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
SMR
Mobility WOD (Hip flexor, reverse Ballerina)
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
SMR
Mobility WOD (Hip flexor, reverse Ballerina)
Tuesday 19 October 2010
18:00 Fencing
Warm up
Bouts. Initial bouts were to 21 with reposte scoring 2 and counter reposte 3.
1. (A) 21-15
2. (C) 21-5
3. (C) 21-7
4. (A) 9-15
5. (C) 15-5
The focus on parry riposte really suited my game. I made me set up second intention actions and in general I rushed less.
Pullups 2x10
TGU 5 minutes 16 Kg KB
Stretch
SMR
Mobility WOD
Warm up
Bouts. Initial bouts were to 21 with reposte scoring 2 and counter reposte 3.
1. (A) 21-15
2. (C) 21-5
3. (C) 21-7
4. (A) 9-15
5. (C) 15-5
The focus on parry riposte really suited my game. I made me set up second intention actions and in general I rushed less.
Pullups 2x10
TGU 5 minutes 16 Kg KB
Stretch
SMR
Mobility WOD
Sunday 17 October 2010
13:30 Home
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
posterior extensors and psoas stretch and SMR
Later that day
Overhead Flexion
SMR
Mobility work is going well. I'm going to squeeze in 1-3 a day until I catch. I'm not a fan of the presentation but the content is good.
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
posterior extensors and psoas stretch and SMR
Later that day
Overhead Flexion
SMR
Mobility work is going well. I'm going to squeeze in 1-3 a day until I catch. I'm not a fan of the presentation but the content is good.
09:00 Home
Mobility WODs and SMR spread throughout the day.
Shoulder Extension
Internal Shoulder Rotation
Hip Mobilisation
Hip flexion/rotation
Mobility WODs and SMR spread throughout the day.
Shoulder Extension
Internal Shoulder Rotation
Hip Mobilisation
Hip flexion/rotation
Saturday 16 October 2010
Friday 15 October 2010
18:30 Home
Today I started with the Mobility WOD. I'm planning to do two to three away until I catch up. I started with day two, hip flexors.
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
Then day 1, a hellish 10 minutes in a deep squat.
Followed by calves.
SMR
Stretching for the remainder.
My upper back is having some serious spasm so seeing a physical therapist next week for that and a probable groin strain. I also have an injured bicep --intramuscular hematoma according to my good wife -- which I'm icing. So generally a little banged up.
On the plus side my meditation is going well. I'm now on week three and while progress is slow there is still progress.
Today I started with the Mobility WOD. I'm planning to do two to three away until I catch up. I started with day two, hip flexors.
Warmup
12 minutes of KB swings with 1 minutes active rest (fencing footwork) after each set.
25 x 24Kg (175)
Then day 1, a hellish 10 minutes in a deep squat.
Followed by calves.
SMR
Stretching for the remainder.
My upper back is having some serious spasm so seeing a physical therapist next week for that and a probable groin strain. I also have an injured bicep --intramuscular hematoma according to my good wife -- which I'm icing. So generally a little banged up.
On the plus side my meditation is going well. I'm now on week three and while progress is slow there is still progress.
Thursday 14 October 2010
18:00 Fencing
Warmup
Bouts
1. (C) 15-12
2. (C) 15 -7
3. (A) 5-15
4. (B) 7 -15
Lesson.
Pullups 10
TGU 5 minutes 16 Kg KB
Pullups 10
3 rounds of
1 minutes skipping
10 step lunges
45 seconds rest
5 Minutes skittping
SMR
Stretch
I was totally out of puff this evening. I really could not catch my breath. maybe it's this lingering head cold but I think it's something to check out.
The lesson was good. Lots of work on exploiting and creating tempo opportunities.
Warmup
Bouts
1. (C) 15-12
2. (C) 15 -7
3. (A) 5-15
4. (B) 7 -15
Lesson.
Pullups 10
TGU 5 minutes 16 Kg KB
Pullups 10
3 rounds of
1 minutes skipping
10 step lunges
45 seconds rest
5 Minutes skittping
SMR
Stretch
I was totally out of puff this evening. I really could not catch my breath. maybe it's this lingering head cold but I think it's something to check out.
The lesson was good. Lots of work on exploiting and creating tempo opportunities.
Wednesday 13 October 2010
Sunday 10 October 2010
Saturday 9 October 2010
08:00 Fencing competition
Warm up
Poules won 2, lost 3.
DE 13-15
Stretch
Overall a very disappointing competition for me. Considering the standard of the event my poule was tougher than expected. The three bouts I lost could have gone either way. The DE I threw away.
What worked.
Preparation was good. I arrived in good time, wasn't tired,most of my equipment was working and I had a good warm-up.
What didn't
One of my foils failed a weighst test. I must text before the competition and after every bout.
I need to go in to DE with more of a plan especially against a fencer I know.
More confidence in my attacks.
Warm up
Poules won 2, lost 3.
DE 13-15
Stretch
Overall a very disappointing competition for me. Considering the standard of the event my poule was tougher than expected. The three bouts I lost could have gone either way. The DE I threw away.
What worked.
Preparation was good. I arrived in good time, wasn't tired,most of my equipment was working and I had a good warm-up.
What didn't
One of my foils failed a weighst test. I must text before the competition and after every bout.
I need to go in to DE with more of a plan especially against a fencer I know.
More confidence in my attacks.
Thursday 7 October 2010
18:00 Fencing
Warmup
Intu flow
Bouts
1.(A) 4-3 (abandoned due to weapon issues)
2.(A) 10-15
3.(B) 12-15
4.(A) 12-15
5. (A) 7-15
Lesson
What worked well:
Analysing my oppoent and looking for an error to exploit. Formulating tactics of the back of that
What needs works:
Need to focus on a broader range of option and not just focus on a single action.
Patience, set up, attempt, break off and repeat as needed until I create the opportunity.
Conditioning
TGU 5 minutes 12Kb KB.
Stretch
Warmup
Intu flow
Bouts
1.(A) 4-3 (abandoned due to weapon issues)
2.(A) 10-15
3.(B) 12-15
4.(A) 12-15
5. (A) 7-15
Lesson
What worked well:
Analysing my oppoent and looking for an error to exploit. Formulating tactics of the back of that
What needs works:
Need to focus on a broader range of option and not just focus on a single action.
Patience, set up, attempt, break off and repeat as needed until I create the opportunity.
Conditioning
TGU 5 minutes 12Kb KB.
Stretch
Wednesday 6 October 2010
Tuesday 5 October 2010
18:00 Fencing
Warmup
Intu flow
Bouts
1.(A) 11-15
2.(A) 10-15
3.(C) 15-14
4.(C) 15-10
5. (B) 15-6
6. (C) 15-13
7, (C) 7-15
8. (C) 11-15
Fenced well but ran out of steam at the end.
TGU 5 minutes 12Kg KB.
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Skipping 1 minutes
Footwork opposite side 1 minute
SMR
Stretch
Warmup
Intu flow
Bouts
1.(A) 11-15
2.(A) 10-15
3.(C) 15-14
4.(C) 15-10
5. (B) 15-6
6. (C) 15-13
7, (C) 7-15
8. (C) 11-15
Fenced well but ran out of steam at the end.
TGU 5 minutes 12Kg KB.
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Footwork 1 minute
Skipping 1 minutes
10 step lunges, 30 seconds rest
Skipping 1 minutes
Footwork opposite side 1 minute
SMR
Stretch
Monday 4 October 2010
Sunday 3 October 2010
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