Mini ROP Dcc 2011 Workout 6

15:00 Home

Warmup

5 ladders

Clean and press 1,2,3x20
Pullups 5

Snatches 15/15 20Kg.


Stretch.
Rehab knee and AT.

Run and skate

08:30 Home

Run 5.8 miles.

Ice skate 40 minutes.

Stretch.

Mini ROP Dcc 2011 Workout 5

14:00 Home

Warmup

4 ladders

Clean and press 1,2,3x20
Pullups 5

Swings 5 minutes 20x20 on the minute


Stretch.

Fencing practise

18:30 Fencing

Warmup
Lunge pad.

Buts:

1. B> 15-12
2. B. 15-5
3. B. 15-5

Skipping
Footwork

Stretch: wall splits, calves.
Soft tissue: quads.

Mini ROP Dcc 2011 Workout 4

14:00 Home

Warmup

3 ladders

Clean and press 1,2,3x20
Pullups 5

Snatches 3x5x20 (each side)

Run 1K and then stairs

Stretch: Hip flexors, hamstrings, groin,calves
Rehab: heel drops

Mini ROP Dcc 2011 Workout 3

14:00 Home

Warmup

4 ladders

Clean and press 1,2,3x20
Pullups 5

Swings 5 minutes 20x20 on the minute

Stretch: Hip flexors, hamstrings, groin.

Mini ROP Dec 20011; Workout 2.

19:00 Home

Warmup

3 ladders

Clean and press 1,2,3x20
Pullups 5

Swings (hand to hand) 75x20

Stretch: Hip flexors, hamstrings, groin.
Rehab: Heel drops

Fencing practice

18:00 Fencing

Warmup

Footwork

Bouts:

1. B. 15-12
2. C. 15-10
3. B. 15-8
4. C. 15-3
5. A. 3-15
6. C. 15-8

Stretch: Wall splits

Bout 3 was rather dragged out. Effective CAer so I needed to spend time maneuvering to set up simple attacks.. Was very tired by bout 5. and could not take control of the fight.

Mini ROP Dec 20011; Workout 1

19:00 Home

Warmup

3 ladders

Clean and press 1,2,3x20
Pullups 5

Snatches 5,4..1x16.

Stretch: Hamstrings.

Fencing practice

1:15 Fencing

Warmup

Footwork

Lungepad

Bouts:

1. B. 8-15
2. C. 15-8
3. C. 15-10
4. C. 15 -11
5. C. 15-8
6. A. 9-15
7. A. 13-15

Stretch: Wall splits, low lunge, calves.

Fencer 5. liked to let me parry and leave hi arm out for a remise. Most of the time I got the reposte but occasionally he long armed me. I tried something I hadn't done in years envelopment and transports. Worked a treat, but you need and extended arm and weak arm so not something to try against a better fencer.

Bout 1. was a slow start for me. I arrived late so my warmup was  a little rushed and it took me a while to get my head in the game. Bout  I was holding scores steady when I focused on the setup but I started to rush and focus on the final action which left me open. Bout 7 I just needed a little bit more confidence at the end and more patience in the middle but generally fenced well.

Recharge Dec 2011: Workout 9

13:00 Home

Warmup.

18 Minutes

Swings 30 sec with 16.
Footwork 1 minute

Stretch: Couch stretch, chest, hamstrings.
Soft tissue: Traps
Rehab: heel drops

A video can be very informative. I noticed my elbows had a rather significant bend which may explain some of the elbow pain I am experiencing.

Recharge Dec 2011: Workout 8

19:00 Home

Warmup

TGU 5x12 each side

Press 5,4,5,2,1x12
GS 5x12
Clean 5,4,5,2,1x12
GS 5x12
Snatch  5,4,5,2,1x12
GS 5x12

Stretch
Soft tissue and rehab work.

Recharge Dec 2011: Workout 7

19:00 Home

Warmup

10 minutes of
Swings 20x20
Pushups 10,9...2,1

Stretch: Couch stretch, hamstrimgs.
Rehab: Heel drops for AT.

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts:

1. B. 15-11
2. C. 15-5
3. C. 15-10
4. B. 15-10
5. A. 9-15

Stretch: wall splits

Fencing practice. Workout 6.

17:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-5
2. B. 15-5
3. C. 15-10
4. C. 15-10
5. C. 15-11
6. A. 14-15

TGU 5x12 each side
Stretch: wall splits

I was very focused on the process of fencing rather than the outcome. In each bout I worked on the setup and let the final action take care of itself. I also made use of if-then approach to my mental game and felt it paid dividends.

Over the coming weeks I plan to do a lot of reading on piratical sports psychology. A couple of books are in the post and should make excellent holiday reading.

Run

Home 18:00

Run 25 minutes

Rehab: heel drops on stairs.
Stretch: Chest, quads calves.

Beautiful clear evening for a run by the water with a full moon over the Empire state building

Recharge Dec 2011: Workout 5

12:30 Home

Warmup

TGU 5x12 each side

3 rounds of

GS 5x12
Press 5x12
KB Good Morning 10x12

Stretch: Low and high lunge
Soft tissue: Hips
Rehab: feet

Recharge Dec 2011: Workout 4

19:15 Home

Warmup

15 minutes on the minute

Swings 20x16,
Pushups 10,9...1,5...1 (80)

Stretch: Chest and hamstrings
Rehab AT (Mobility WOD Ep 350)

Fencing practice

17:45 Fencing

Warmup

King of the hill exercise.

Fenced 10 bouts, 2 minutes running clock.

Bouts

1. B. 14-15
2. B. 11-15

Fenced poorly. I arrived distracted and remained distracted. I was thinking about doing specific things rather than just fencing. Classic choking in this case caused by implicit competition. in this case king of the hill. Time to start focusing on mental training, something I have ignored for years.

Recharge Dec 2011: Workout 3

19:15 Home

TGU 5x12 each side

Hollow rocks 2x20
KB Good morning 2x10

1 circuit of
Clean 8,5,3x12
Press 8,5,3x12
FS 3,2,1

Stretch: Low lunge, chest
Soft tissue, quads
Rehab: feet.

Fencing practice

17:45 Fencing

Warmup
Footwork

Bouts:

1. C 15-14
2. C. 15-10
3. A. 15-10
4. A. 8-15
5. C. 15-10
6. B. 11-15

Stretch: Wall splits, low lunge.
Soft tissue: Quads, feet.
Rehan: Heel drops for Achilles.

IT took me the first bout and a half to settle into my fencing. My mental game was off and I too focused on specific things rather the general flow.

Night time run

18:15 Home

Run 2 miles.
Run steps.

Stretch soft tissue and rehab.

Recharge Dec 2011: Workout 2.

13:30 Home

TGU 5x12 each side
GS 10
Swinsg LH, RH, 2H, LH, RH, 2H 10x12
Press, 5,4...1 alternating hands x12

Stretch, soft tissue and rehab.

Recharge Dec 2011: Workout 1.

19:00 Home

Warmup

10 minutes:
Swings 20x20
Pushups, 5, then 4...Then back to 5, then 4 (30)

Stretch, soft tissue and rehab.

Fencing Practice

17:45 Fencing

Warmup

Footwork

Bouts:

1.B. 13-15
2.B. 15-10
3.A. 11-15

Lesson

Stretch and rehab.

Neck and back are feeling 95% better. Lots of equipment issues. I only realized after the end of the first bout that my foil had no tip. Note to self, test after every hit.

Fencing practice

17:45 Fencing

warmup

Fotwork

Bouts:

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

Stretch: Wall splits

At the end of the second bout is got a sever muscle spasm in my neck. I was able to keep going but it was really distracting.

18:45 Home

Warmup

Swings 10,9...2,1x24
Then inchworm to...
Pushups 10,9...2,1

Rehab: Achilles tendon and foot and hip.
Suitcase walk 30m x24
Stretch: Hamstrings and calves

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts.

1. C, 15-5
2. C. 15-6
3. B. 15-10
4. A. 14-15

Lesson

Stretch and rehab.

13:00 Home

TGU 5x12 each side
GS 10
Rehab and stretch

18:30 Home

Warmup

4 ladders of

Clean 1,2,3x20
Press 1,2,3 x20
Pullups 3

Swings 75x24

Stretch and soft tissue work.

Fencing practice

18:45 Fencing

Warmup

Bouts

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

Stretch: Wall splits, calves

Rest day

19:00 Home

Mobilize hips and hamstrings
Soft tissues calves and feet, ouchie.
Rehab feet and AT
Stretch calves.

18:00 Fencing

Warmup. Some ideas from MobilityWOD 339: Focus on the most important first,.

Foam roll: Thorasic, quads, glutes hips, 20 passes each.
Stretch chest, hip external rotators.
Fencing specific warmup.

Bouts (majority 3 minute running clock)

1. B. 15-8
2. C. 5-2
3. B. 3-1
4. B. 3-2
5. C. 4-3
6. C. 5-2
7. B. 3-5
8. A. 7-2
9. B. 3-5
10. B. 4-5
11. C. 5-2
12. C. 8-1
13. B. 8-10

Lot of frantic fast paced fencing. I need to concentrate on pacing and not worry about time pressure. The last few bouts I was tired. Lots of sleepless nights in teh past week

Stretch: Wall splits, calves
Soft tissue: Feet, calves, quads.
Rehab: feet and calves

18:30 Home

Warmup of:

Halos 10x8
GS 10x8
Pumps 10x8
BU press 5x8
1L SLDL 10x8
Squat to plow to squat to cobra 5
Pullups 10
Fire hydrants 10
Partial TGU 5
Couch stretch

12 minutes
Swings 1 minute 16 KB. Roundabout style.
Footwork 1 minute

Stretch: Hamtrings, hip extension AIS,

Fencing practice

Found out the club was closed when I arrived there. Headed home for 20 minute son the lunge pad.

Stretch

Run

16:00 Home

Run 5 K

Stretch
Soft tissue

13:00 Home

Warmup

1H KB Press 2,3,5 x16,20

1H KB Clean 8,5,3x20
1G KB FS 3,2,1

Ab wheel 2x12

Stretch
Soft tissue.

19:00 Home

Warmup

4 rounds

Swings 20x20
Puhups 10 to inch worm
Hollow rocks 15
Pullups 5

Waiters carry 15mx20 then suitscase carry 30m each side.

Stretch
Soft tissue.

Fencing practice

17:45 Fencing

warmup
Footwork

Bouts:

1. B. 7-15
2. C. 15-10
3. B. 15-5
4. B. 15-10
5. A. 7-15

Stretch: Wall splits

19:00 Home

Warmup

15 minutes
Swings 30 seconds 20Kg
Footwork 1 minute

Stretch: Hamstrings, couch stretch, calves, chest

Fencing practice

18:45 Fencing

Warmup

Fotwork.

Bouts:

1. B. 8-15
2. A. 7-15
3. B. 15-14
4. A. 6-15
5. C. 14-15
6. C. 5-0
7. C. 15-14

Stretch: Wall splits.

Not quite a marathon

18:00 Home

Run 5K

Stretch: Calves, low lunge, high lunge., chest
AT Rehab: Heel drops 3x15x8

14:00 Home

Warmup

Press 5x3x20
Clean/FS 8/3, 5/2, 3,1
Hollow rocks 40,30,20

Stretch: hamstrings, chest.

18:30 Home

Warmup

Pullups 10

Swings 10,9...2,1x24
Pushups 10,9...2,1

Pullups 10

Stretch: Hamstrings, calves, chest

Fencing Practice

17:45 Fencing

Waarmup
Footwork

Bouts:

1. B. 12-15
2. A. 10-15
3. B. 15-7
4. B. 15-10
5. C. 10-15

Stretch: Wall splits, hip flexors.

19:00 Home

Warmup: TGU 5 (each side) x8
MobilityWOD Ep 336: Deep squat 5 minutes


5 rounds 20Kg

Swings 15
GS 5,4,3,2,1
Inchworm
Pushups 10,8,6,4,2

Stretch: chest, hamstrings,
Rehab: AT and hips

Run after first snows

18:00 Home

Run 4K

Stretch: Hamstrings
MobilityWOD Ep 331-334: Modified couch stretch, hamstrings with compression.

18:30 Home

Warmup

15 minutes of
Swings 30 sec 24Kgs
Footwork 60 seconds.

Ab wheel 2x10

Stretch, Calves, hamstrings.

Rehab as usual. I'm doing heel drops everyday and will only post if I change things.

19:00 Home

Warmup.

Swings 30 sec x 20
Footwork 1 minute
15 minutes

Hollow rock 3x20

AT Rehab: Heel drops  3x15

Strech: Calves, front splits,

Fencing practice

17:45 Fencing

Warmup:

Bouts

1. A. 3-5
2. A. 2-5
3. A. 1-5
4. A. 1-5
5. B. 15-13
6. B. 12-15
7. B. 15-15

Lesson

Stretch: Low lunge, calves, wall splits, chest
Rehab AT: Heel drops 3x15.

11:00 Home

Run 2 miles

Swings 10,9...2,1x24
Pushups10,9...2,1

Stretch: Low lunge, hamstrings, chest.
Soft tissue: Hips, glutes,supra patellar pouch,
Rehab AT: Heel drops 2x15x16, 15xBW

I noticed that the main cause of my achilles tendon pain seems to be my dropped arch. As I was doing the heel drops my arch was collapsing at the end. I'm going to restart from BW focusing on a strong arch.

18:30 Home

Warmup

Pullups 10
GS 10

Three ladders:
Clean (4) 3,2,1 x20
Press (4) 3,2,1 x20


Pullups 10
GS 10

Stretch: Low lunge, calves, chest, hip external rotation

Soft tissue: Hips
Rehab AT: heel drops 3x15x16

Fencing practice

18:45 Fencing

Warmup
Footwork

Bouts:

1. B. 3-5; 5-2, 2-5
2. B. 5-0; 4-5; 5-0
3. A. 2-5; 3-5
4. A. 3-5; 3-5

Stretch: Low lunge, calves, chest
Rehab AT: heel drops 3x15x16

19:00 Home

Warmup

GS 2x16 each side. Very slow.

Strech: Couch stretch. Thoracic spine mobility
Soft tissue hips.
Rehab AT Heel drops 3x15x16

Fencing practice

17:45 Fencing

Warmup
Footwork

Bouts:

1. B. 15-12
2. C. 15-10
3. B. 11-15
4. A. 13-15

Lesson

MobilityWOD Ep 328: Couch stretch, low lunge, high lunge
Stretch: calves
Rehab AT: Heel drops 3x15x16

Busy week at work left me tired and a little lacking in focus. Worked on controlling the distance and getting into  lunge distance first. Need to focus on not been pulled by my opponent but always being a step ahead.

19:00 Home

Warmup


Pullups 10
GS 10x24


3 ladders

Clean 3,2,1 x20
Press 3,2,1 x20

Pullups 10
GS 10x24

Ab wheel 2x10

Stretch:

Hip flexor, Chest
Soft tissues: Quads, hips flexor wad.
Rehab AT: Heel drops 3x15x16

Evening run

18:00 Home

GS 10
Pushups 10
Hinges 10
Ab rocks 10

Run 5 K

Stretch: Calves, hamstrings, hip flexors
Soft tissues: Hips
Rehab AT: Heel drops 3x15x16

18:30 Home

Warmup

12 minutes:
Swings 20Kg 30 seconds
Footwork 1 minutes


Stretch: Hamstrings, hips flexors
Rehab AT: Heel drop 3x15x12

Fencing practice

18:15 Fencing

Warmup

Bouts:

1.B. 8-15
2. A. 14-15
3. A. 14-15
4. B. 14-15
5. C. 8-15

Stretch: Wall splits, hip flexors calves.
Soft tissue: hip and glutes
Rehab AT: Heel drops 3x15x16

In all the bouts I used good use of false counter attacks to set up a counter attacks. I also really worked on controlling distance and in those case I got the point often with an attack in prep.
In the first and last bout and in certain periods of the other I lost control of the distance either though tiredness or lack of concentration or a mix of both. That when I got punished.

I need to work on more footwork and more bouts to improve my fencing specific fitness so I can keep operating at the more demanding level.

18:45 Home

Warmup: 10 reps of halos; GS; Pumps; BU press; Lateral squat; cats/dogs; pullups, 1lSLDL, bird dog.
Stretch chest, hip flexors

Swings 10,9....2,1 x24
Pushups 10,9...2,1

Stretch: hamstrings and calves.
Rehab AT: Heel drops 3x15x16.

Fencing practice

18:15 Fencing

Warmup

Bouts:

1.C. 15-5
2. A. 12-15
3. C. 15-5
4. A. 0-5
5. B. 1--15
6. B. 10-4

Stretch: wall splits, calves, hip flexors.
Soft tissue: quads and hips
Rehab AT: Heel drops 3x15x16.

Still feeling exhausted and don't have the energy for an energetic 15. Sleepless night and busy work not helping.

Run with son.

10:00 Home

Run 2 miles with stroller.
Stretch calves

19:00 Home
Rehab AT; Heel drops 3x15x16
Stretch calves.
Soft tissue: Quads and hips.

13:00 Home


Lunge pad.
MobilityWOD Ep 324: Ankle mob.


18:30 Home

Warmup:
Stretch: Hamstrings, hipflexors with band


Pullups 3x10 (three grips)

2 rounds of: (pullups after each round)
Clean 8,5,3x24
Press, 3,2,1 x24
FS 3,2,1x24


Ab wheel 2x10


Stretch: deep lunge.
Soft tissue quads
Rehab AT: Heel drops. 3x15x12

19:00 Home

Warmup

14 minutes:
Swings 16Kg 30 seconds
Footwork 1 minutes


Stretch: Hamstrings
Rehab AT: Heel drop 3x15x12

Fencing practice.

17:55 Fencing

Warmup:

Bouts:

1. B. 15-8
2. A. 5-15
3. C. 15-6
4. A. 13-15
5. A. 6-15
6. C. 15010
7. C. 15-10

Stretch: Wall splits
Soft tissue: quads and hip flexors
Rehab AT: Heel drops. 3x15x12

Ran out of steam mid way through 4th bout. My plan is to squeeze in one to two extra bouts per session just for endurance work. Fenced well otherwise. Good setup and good use of footwork for defense. Set up CA, rather than just reaction ones.

19:15 Home

Warmup
GS 10
Pump 10
Halos 10
Couch stretch
Doorway pec stretch and corner pec minor stretch

TGU 1x35Kg, slow and deliberate, hold each position

3 circuits of
Swings 20x24
Goblet Squats x 10x24
Pushups 10
Cross Walk, 16 up/24 down
Pullups 5
Cross Walk, 16 up/24 down (switch sides)
Hollow rocks 20


Stretch: Hip flexors
Soft tissue: quads and hips
Rehab AT: Heel drop 3x15x12

Fencing practice

17:445 Fencing

Warmup
Footwork
Drills: beat direct, indirect, 1-2 at extension and lunge distance, partner parry 4 and 6.

Bouts:

1.  B. 15-9
2. C. 15-7
3. C. 15-5
4. C. 15-8
5. A. 13-15
6. B. 5-2

Lesson

Stretch: wall splits, calves
MobilityWOD Ep 322: Thorasic mobility, soft tissue quads.
Rehab AT; Heel drop 3x15x12

Run

14:00 Home

MobilityWOD Ep 320: 10 minute squat test with mobility for pistols.

18:10 home

Run about 5K

Stretch: calves, couch stretch
Soft tissue: glutes and hip flexors.

Rehab AT: Heel drops 3x15x8

13:00 Home

Warmup:
Stretch: chest, couch
Pump; GS, pushups 1x10

Pullups 10

Clean 8,5,3x24
Press, 3,2,1 x24
FS 3,2,1x24


Clean 5,3x24
Press, 2,1 x24
FS 2,1x24


Clean 3x24
Press, 1 x24
FS 1x24

Pullups 10

Hollow rocks 2x20

MobilityWOD Ep 321: Couch stretch, soft tissue of hips, ankle mob.

Rehab AT: Heel drops 3x15x8

Fencing practice

18:45 Fencing

Warmup
Footwork

Bouts:

1. B. 4-5
2. B. 4-5
3. A. 2-5
4. A. 2-5
5. B. 4-5
6. C. 5-2
7. B. 5-3
8. C. 5-2
9. B. 2-5
10. A. 5-2
11. C. 5-2
12. B. 3-5

Stretch: Wall splits, couch stretch.
Soft tissue: Glutes
Rehab AT: Heel drops 3x15x8.

Fencing practice

17:45 Fencing

Warmup
Footwork

Bouts:

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

Stretch: frog, piriformis.
Soft tissue: hip
Rehab AT: heel drop 3x15x8.

I didn't put my insoles in and I noticed some Achilles pain in the first bout. The little heel raise makes a big difference. It was another incredibly humid night and I was sapped by the end of the second bout. I'm not sure if it's the heat or I'm getting over as bug.

In the earlier bouts I made good use of false counter attack, counter attack. My infighting was good. I struggled to get a good attack together.

19:00 Home

Warmup: Hip flexor and hamstrings mobility with band.

12 minutes:
Swings 16Kg 30 seconds
Footwork 1 minutes

MobilityWOD Ep 317: Hip and quad soft tissue, 5 minutes each leg.

Rehab AT; Heel drops 3x15x8.
Stretch calves
Soft tissue glutes.

19:15 Home


Warmup
GS 10
Pump 10
Halos 10
Couch stretch
Doorway pec stretch and corner pec minor stretch

TGU 1x35Kg, slow and deliberate, hold each position

3 circuits of
Swings 20x24
Goblet Squats x 10x24
Pushups 10
Cross Walk, 16 up/24 down
Pullups 5
Cross Walk, 16 up/24 down (switch sides)
Ab wheel 10


Active rest 1 minute fencing footwork


MobilityWOD EPs 315 and 316: Front delt soft tissue, elbow flexion and extension


AT Rehab: 3x15x8 heel drop.

Fencing practice

15:15 Fencing

Warmup

Bouts

1. A. 14-15
2. B. 5-3
3. C. 2-5
4. C. 5-2
5. B. 13-15
6. B 1-5

Stretch: low lunge.

Fencing practice

18:15 Fencing

Warmup
Footwork

Bouts:

1. A. 13-15
2. A. 2-5
3. A. 8-15
4. B. 8-15
5. A, 8-15

Lesson

Stretch: Wall splits, calves, chest
Soft tissue: Quads, hips.
Rehab: AT heel drops 3x15.

Clean and press

18:30 Home

Warmup

Pullups 10
KB C&P 20Kg, 3x1,2,3
Ab wheel 10
Pullups 10

Stretch: Hamstrings
MobilityWOD Ep 313: Ankle mobilization
Rehab. Left AT: 3x15 heal drop.

Run and lift

18:15 Home

Run 20 minutes

10,9,8...2,1 x24Kg KB
Swings
Goblet squat
Then inchworm to
Pushups

AT rehab
Stretch calves and chest.

Fencing competition

08:30 Competition

Warmup

Full results here

Public transport delays did not help but overall was not into this one. Mentally off and physically sore.

Fencing practice

18:00 Fencing

Warmup
Footwork

Bouts:

1. C. 15-10
2. B 13-15
3. C. 7-1 (abandonment due to equipment issues.)
4. A. 9-15

Lesson

Stretch: Wall splits
Rehab Achilles tendon.

I hate cheap lame jackets. My current one lasted less than six months. I was forced to buy it when my previous one failed at a competition. Shiny new Allstar one ordered, lets hope it arrives in time for this weekend.

18:30 Home

Quick warmup

8 rounds of
KB FS 8x(12,16)
Farmers walks 20 M (12,16)

Ab roller 2x10

10,8,6,4,2 of
Pushups
Swings 24 Kg

Pullups 10

Stretch hip flexors.

I only had 15 minutes but this worked nicely.

Fencing practice

18:00 Fencing

Warmup
Footwork
Lunge pad.

Bouts:

1. A. 9-15
2. A. 1-5
3. A. 9-15
4. A. 4-15
5. A. 9-15

Stretch: Wall splits
Soft tissue: upper back
Rehab: AT

Nasty muscle spasm in teh upper traps but thankfully didn't happen util the end.

Easing back into things

14:00 Home

Warmup

5,4,3,2,1 of

KB Swings

GS

Then inch worm to pushup and inch worm back

Lunge pad

Stretch soft tissue and MobilityWOD

Did a lot of soft tissue work and stretching over the last few weeks. Doing my AT rehab daily.

Fencing practice

18:45 Fencing

Warmup

Bouts.

1. A. 11-15
2. A. 10-15
3. C. 5-0
4. C. 5-3
5. C. 5-4
6. C. 5-3
7. B. 3-5
8. A. 1-5
9. B. 5-3

Stretch: Wall splits
MobilityWOD

Workout 40!!

15:00 Home

Warmup

Press 5x16, 2x24, 5x20
Pullups 2x5
Pistols 2x5x12
Ab wheel (standing) 10
Swings 50x24

Stretch hamstrings and calves.
MobilityWOD Ep 309: Low lunge with band, front splits with band.
Achilles rehab.

And that's it folk. 40 workouts in a row. Today was a bit anticlimactic, I really didn't have much get up and go. Overall though I'm very please.

I can press the 24 for triples, do pullups with the same weight and snatch the 20 easily. My pistols improved but it's a difficult exercise to load progressively. I consider the ab work a major success and I feel much stronger their. Mobility remained good and I kept the old injuries under control. Rehabbing my achilles tendon will now be a major focus. I'm taking the remainder of the week off from kettlebells.

Workout 39

10:00  Home

Warmup


AT rehab

One arm KB press 5x16, 3,2,2,1,1,1x24

Pullups 2x5x24

KB FS 2x6x44

Windscreen Wipers 2x10

Snatches 12x16 on the minutes for 6 minutes (72)


MobilityWOD Ep 307: Shoulder internal rotation

Workout 38

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5

Pistols 2x5x8

Ab wheel 2x10

3 rounds snatches 5x20, swings 10x20


Stretch hamstrings
MobilityWOD Ep 308: Couch stretch, 5 mintes each side.

Fencing practice

17:45 Fencing

Warmup

Bouts:

1. A. 13-15
2. B. 11-15
3. B. 13-15
4. A. 9-15

Workout 37

18:30  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x8

Ab wheel kneeling 2x10

Snatches Swings 50x24

Stretch: Hamstrings, calves

Rehab: Achilles 3x10 theraband
MobilityWOD Ep 308: Couch stretch 5 minutes.

Workout 36

16:00 Hotel

Warmup

All with dumbbells and all weights in lds.
Dumbell Press 5x30, 3x45, 5x40
Pullups 2x8
GS 3x5x50
Hollow rocks 2x30
Swings 25x50
Farmers walls 2x50

Stretch: hip external rotation, hamstrings.

Stuck in a hotel thanks to the hurricane.

Workout 35

18:30  Home

Warmup

One arm KB press 5 x16, 2x24, 5x20

Pullups 5x24, 10

Pistols 3x5x8

Ab wheel (kneeling to full extension) 2x12

Swings 3x25x24.

Stretch: Hamstrings.

Soft tissue: Hips

Fencing Practice.

17:00 Fencing

Warmup

Bouts:

1. B. 15-10
2. C. 5-0
3. B. 15-5
4. B. 10-15
5. B. 15-12
6. B. 10-7
7. B. 6-10
8. B. 6-10
9. B. 15-10
10.B. 5-2
11. B. 2-5
12. B. 5-2

Stretch: Wall splits.
Soft tissue: hip flexors
MobilityWOD Ep 305: Hip extension and internal rotation.

Rest day

22:00 Home

MobilityWOD Ep 304: Shoulder extension and external rotation.
Soft tissue: right hip, left achilles.

Workout 34

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5x20

FS 2x5x44

Wind shield wipers 1x12

Swings 50.

Stretch: Hamstrings.

Soft tissue: Hips
MobilityWOD Ep 303: Ankles mobilization.