13:30 Fencing

Warm up.

Bouts:

1. (A) 5-15
2. (B) 15-15
3. (B) 15-8
4. (C) 15-10
5. (C) 15 -7
6. (C) 15-5

Stretch

12:30 Fencing

Warm up.

Bouts:

1. (A) 1-5
2. (C) 15 -5
3. (C) 15-7
4. (C) 15-6
4. (A) 14-15

Perfect setup on last touch but light didn't go off, ahh.

Fencing Competition.

07:30 Fencing Competition.

Warmup.

Poules: won 7 lost 1 (4-5), seeded 3rd.
DE 32: 15-5
DE 16: 9-15
DE 8: 5-15

Finished 5th

Stretch.

19:00 Home

Warmup: Focus on thoracic extension, hip extension and external rotation and shoulder extension.


GS 3x8x24Kg
TGU 1 each side 16KG
KB Snatches 20,15,10,5 each side. 100 in 4'50".

Stretch: Ham strings
Mobility WOD Ep 98 and 99:  Exercises used in warmup.
Hip rehab: Pilates plus mobility work.

This was the last workout of PMM and my last session before the new year. I wan't to end with a little hard work. The snatches left me panting. I could probably have gone for more but my technique was starting to break down.

Over the next 10 days I'm going to focus on hip rehab. I have a number of physio session and I'll be doing my own rehab work daily.

I've seen some improvement but so far it has been pretty minimal. This may indicate it's more than a soft tissue  problem and could be indicative of a torn labrum or arthritis in the hip. The plan is for me to have an MRI in the new year.

17:00 Physical therapy.


lots of wok on hip rotation and a few additional pieces of homework.

18:00 Fencing

Warm up.

Bouts:

1. (B) 14-15
2. (C) 15-9
3. (C) 15-5
4. (C) 15-5
5. (C) 15-9
6. (C) 15-7


GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch: Wall groin
Physio rehab.
Mobility WOD: EP 96 & EP 97: Hip mobilization, soft tissue quads and calves, mobilize thoracic spine.

A quiet night at fencing and the last session before Christmas. I'm continuing to work on using footwork variation to control distance and set up the actions I want. I also worked on flicks to the flank.

14:00 Home

Warm up

KB swings: 20x24Kg, 1 minutes active rest footwork for 12 minutes

Stretch: Hamstrings

MobilityWOD. A mix of Episodes 95 and 118: Lower body mobility and SI joint work.

19:00 Home

Pilates for hip rehab. 

19:00 Home

Warm up

GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch: hamstrings

MobilityWOD. A mix of Episodes 95 and 118: Lower body mobility and SI joint work.

Pilates for hip rehab.

10:00 Home

MobilityWOD ep 90: 10 minutes squat test

19:00 Home

MobilityWOD EP 93 & 94: Internal and external rotation of shoulder. Wall hip external rotation.

19:00 Home

Warm up


GS 3x10x16Kg
TGU 3 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg



Stretch hamstrings.
Physio rehab: pelvic tilts. single leg drop, cat stretch.
MobilityWOD EP 92: 5 min each side on hip flexors

For today's warmup I started with the Steve Maxwell Daily Dozen and riffed of that. I added halos, some intu flow and a hip flexor stretch. In plan to do these exercises in the morning just after I arise.

18:00 Fencing

Warm up

Bouts:

1. (B) 15-9
2. (C) 15-5
3. (C) 15-7
4. (C) 15-5
5. (A) 9-15
6. (A) 10-15

Stretch: Wall groin, hip flexors.
Physio rehab work.
Mobility WOD EP 91: Elevated pigeon pose, 5 minutes each side

17:30 Physical therapist

20:00 Home

Physio rehab.

Mobility WOD EP 89: Shoulder internal rotation

18:00 Fencing

Warm up.

Bouts:

1. (A) 9-15
2. (C) 9-15
3. (A) 14-14
4. (C) 15-12
5. (C) 15-11
6. (C) 15-7
7. (A) 10-15
8. (A) 9-15

Stretch.

19:00 Home

Mobility WOD: EP 87 & 88;  Mobilize shoulders. Thoracic mobility, hip flexion and extension.

15:00 Home

Warm up

GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 8 minutes 15 sec on, 15 off 16Kg

Stretch: Hamstrings.
Mobility WOD Ep 86:  Hip and shoulders.

18:30 Fencing

Warm up.

Bouts

1. (C) 3-5
2. (A) 0-5
3. (C) 5-2
4. (C) 5-1
5. (B) 5-3*
6. (A) 5-4
7. (A) 3-5
8. (A) 2-5
9, (A) 5-1*
10. (C) 5-0
11 (C) 15-8
12 (A) 10-15

Stretch: Wall groin stretch, calves, Figure 4.

After the first 2 bouts I got my head engaged. Bout 5 was important for me as it was against an opponent I don't enjoy fencing, who I know how to defeat but never do. This time I executed my plan perfectly. Bout 6 reinforced this. I had a plan and stuck to it and used good maneuvering footwork.

Bout 9 was against an opponent I never beat. He's an excellent fencer with a very good attack. My plan was to destroy his attack as early as possible. I scored the first touch with an early counter attack. He scored next with a finish to the lowline. In the break between touches I "practiced" parry 8 twice. On his first prep I did a parry 8. On his attack I faked the parry and counter attacked. Touch.

On the next action he was a little more way. This time I faked a counter and parried. 3-1. On the next action he was a little more hesitant and I got a parry 4 riposte.  My action was a CA to me. I backed it up with good maneuvering foot work and fake attacks.

19:00 Home

Warmup.

GS 3x10x24kg
TGU 3x partial 24Kg

Swings 20 x24Kg on the minute for 9 minutes Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side

Mobility WOD: Ep 84 & 85: Calf, Hip flexion and rotation, Calves soft tissues, TP soft tissues. flexor wad soft tissue, wall adductor.
Stretch: hip flexors.

I'm subbing in swings one day a week for a few reasons. The high volume of snatches are tearing up my hands and irritating my shoulders. Swings give me a better conditioning workout and allow for some footwork in the active rest period. I feel like a little variety.

 19:00 Home

I visited a physical therapist this evening. My chronic hip issue is really bother me. She belies it's capsular in nature, maybe hip tendinosis. I start treatment next week. I'll probably need to cut back on fencing to accommodate the appointments.

Stretch: Hip flexor
MobilityWOD Ep 83: Elevated pigeon, shoulder/scap mob, sleeper pose soft tissue.

10:30 Home

MobilityWOD Ep 81: Thorasic extension, couch stress, quad soft tissue.

19:30 Home

Warmup with a lot of variety

GS 3x10x16Kg
TGU 1 each side 16KG
KB Snatches 4 minutes 15 sec on, 15 off 16Kg

Stretch: Hamstrings.
MobilityWOD Ep 82: wall groin stretch, soft tissue on adductors and figure four on glutes.

18:00 Fencing

Warmup.

Footwokr.

Bouts.

1.(A) 10-15
2. (C) 10-15
3. (C) 10-15
4. (A) 5-15
5. (C) 15-11

Busy night and broken pistes led to long delays between bouts. Some things worked well, especially those attacks I set up with the footwork I've been working on in lesson. Was rather distracted which caused me to get hit with simple attacks from "fence" and make lazy preparations.

Stretch: Wall splits, couch stretch.
MobilityWod EP 80: Shoulder mobilization and soft tissue work.

19:00 Home

Mobility Wod EP 78 & 79: Unglue wrist and neck; Un-impinge, shoulder (Push into socket with KB) and hip, socket and flexion.

13:00 Home

Warm up 1

TGU no weight 5 each side.
KB Snatches 4 minutes 15 sec on, 15 off 16Kg

Mobility WOD EP 75 (second half); EP 76 Thorasic Mobility; EP 77 Plantar Fascitis prevention

Hollow rock 9 x 20 seconds

An easy day today as everything ached

18:30 Fencing

Warmup.

Footwork

Poule Unique

18 bouts, won 8.

Stretch adductors.
Mobility WOD EP 75 first half) Psoas soft tissue

19:00 Home

Warmup.

GS (easy) 3x10x16Kg.
TGU 16 KG 1 each side.

"Boost"Snatches 16 Kg
4 rounds 15 seconds left, 15 seconds right 30 seconds off
4 rounds 30 seconds left, 30 seconds right, 1 min active rest footwork
2 minutes footwork both sides

Mobility WOD 74: Box squat groin mob: 2 min working knees out and folding forward
Hip capsule Mob  2 min grinding each side
First Rib beat down for overhead 1-2 min each side
Internal rotation thoracic mob: 1-2 min suffering each side
Lateral Hamstrings 1 minutes

18:30 Home

warm up.
Footwork 15 minutes focuing on precision.

Mobility WOD Ep 72 and 73: Hip flexion, external rotation, shoulders internal rotation, hamstring soft tissue and stretch, quad soft tissue and couch stretch

18:00 Home

Warmup

Goblet Squats 3x10x24kg
partial TGU 3 each side 24Kg
Swings 20 x24Kg on the minutes. Then active rest fencing foot work.
1 minutes footwork on dominant and non dominant side

Stretch: Hamstrings.
Mobility WOD: EP 71 pigeon pose, thorasic mobility, shoulder bully stretch. EP70 Hip flexion, Bulgarian squat. stretch.

A nice workout. Warm up provided by my daughter. 10 minutes of jumps and hops did a nice job.