Fencing Practice.

18:00 Fencing

Warm up.
Footwork

Bouts:

1. B. 14-15
2. A. 15-7
3. B. 14-15
4. A. 12-15
5. B. 15-7
6. A. 3-15

Stretch: Wall groin,
MobilityWOD Ep 158: Pigeon on couch, glute med soft tissue.

I fenced OK. I lost the two close bouts because I rushed to finish. I need to keep my concentration at the end by focusing on actions rather than outcomes. The final bout I was just tired and too lazy to set up actions.

EDT Workout 5

19:00 Home

Warmup
Pilates hip rehab.
15 minutes (8 sets )
Goblets Squat 5 x 24Kg (first 3 sets 6 reps)
Pullups 5 (first 2 sets 6 reps)


Couch stretch
MobilityWOD Ep 157 ; Leg swings (in warmup) Hip internal rotation, shoulders external rotation.

Rest and rehab.

10:00 Home

MobilityWOD Ep 156: Gymnastic splits.

A couple of easy days. I have some friends visiting.

Rest and rehab.

19:00 Home

MobilityWOD Ep 155: Shoulder soft tissue.

EDT Workout 4

19:00 Home

Warm up
Pilates Rehab

15 minutes (8 sets)
Ring pushups 5
1 leg deadlift, 16Kg 5 (each leg)

Stretch hamstrings and chest.
MobilityWOD Ep 154: Leh and pec soft tissue work.

Fencing Practice.

17:45 Fencing

Warm up.

Bouts:

1. A. 9-15
2. B. 10-15
3. C. 10-5
4. A. 12-15
5. A. 3-5

Stretch
MobilityWOD Ep 153: Thoracic and shoulder extension.

Fencing Practice.

18:00 Fencing

Warm up.
Footwork.

Bouts:

1. A. 7-5
2. C. 15-10
3. C. 15-5
4. A. 11-15
5. A. 7-15

KB C&P 12Kg for 10 minutes: 100 reps


Stretch: Wall groin.
MobilityWOD Ep 149: Partner hip flexion and extension and shoulder internal rotation

Stretch: Wall groin

EDT Workout 3

11:00 Home


MobilityWOD Ep 150: 10 minute squat test.


19:00 Home

Warmup

15 minutes (8 sets )
Goblets Squat 5 x 24Kg (first 2 sets 6 reps)
Pullups 5 (first 2 sets 6 reps)


MobilityWOD Ep 148: Hamstrings, hip flexion.

A perfect day for a run

15:00 Home.

Run 20 minutes, fartlek.
Stretch calves.
MobilityWod Ep 147: Knee, Lowe body.

Rest and rehab.

19:00 Home

MobilityWOD Ep 146: Shoulder adduction.
Hip rehab

EDT Workout 1

19:00 Home

Warmup
Pilates hip rehab

15 Minutes (12 sets)
Elevated pushups 5
Suitcase lunge 24Kg

MobilityWOD Ep 145: Wrist flexibility.

The workout was too easy. I planned to use ring pushup but didn't have the option. Next week I'll use the rings and possibly one leg deadlifts.

I have mild tendinitis in my right elbow. I'm icing and stretching

Fencing and conditioning

18:00 Fencing

Warmup.

Bouts:

1. A. 1-15
2. B. 8-15
3. A. 15-14

Conditioning

KB swings 20x 20Kg alternating with 1 min footwork. 12 minutes (160)


I needed the first two bouts to shake the cobwebs out. The first bout I couldn't control the distance and I had real problems getting the point on. The second bout was better but I lost most of my touches when I rushed. The third bout I controlled the pace and the distance and the score reflects that.


Stretch: Wall groin, hip internal rotator, chest.
Mobility WOD Ep 143 and 144: Shoulder internal rotation, thorasic mobility, hip flexion and external rotation, hamstrings.
Hip rehab.

Physiotherapy Appointment.

17:00 Physiotherapy

The hip is slowly improving but still having some SI issues.

19:00 Home

MobilityWOD EP 141 and 142:  Calves, hip flexion.

Conditioning and mobility with a little footwork.

19:00 Home

Warmup.

KB C&P 12Kg for 10 minutes: 80 reps.
Footwork 10 minutes
Stretch: Hamstrings, hip external rotators.
MobilityWOD EP 141 ;Hamstring, TP soft tissue.

EDT Workout 1.

13:00 Home

Warmup

15 minutes (8 sets )
Goblets Squat 5 x 24Kg
Pullups 5

Swings 24Kg 15/15 for 4 minutes

MobilityWOD Ep 138 and 139: : Hip rotation, hamstrings soft tissues, Calves focusing on knee terminal extension.

A run in the park.

17:30 Home

Run 20 minutes, fartlek.
Stretch calves.
MobilityWod Ep 137: Hamstrings.

The milder weather inspired me to run. A slow pace with faster runs of various speed and distance. It was a joy to be exercising outside again.

Program Minimum: Workout 8

19:00 Home

19:00 Home

Warm up 10 Min
TGU 16Kg 5 minutes.
Mobility WOD Ep 135 and 136: Hip rotation and extension. Shoulder rotation and extension.


This was the final PM session. Start the new program Sunday.

An easy day

19:00 Home

Pilates hip rehab.
MobilityWod: EP 134: Shoulder rotation and extension.

Fencing practice and Program Minimum: Workout 7

18:15 Fencing

Warmup.

Bouts:

1. A. 7-15

2. C. 15-14

3. C. 15-7

4. B. 13-15

KB swings 25x 20Kg alternating with 1 min footwork. 12 minutes

Stretch Wall groin, hamstrings

MobilityWOD Ep 132 ad 133: Hip abduction mob and soft tissue, 10 minutes couch stress twice.

I spread the MWod work through the day.

A quiet night at the club. I was rushing my attack so got hit with too many CA/AIP. More focus on setup and controlling the distance using active footwork.

Program Minimum: Workout 6

19:00 Home

Warm up 10 Min
TGU 16Kg 5 minutes.
Mobility WOD Ep 130 and 131: Rib mob and hip abduction with straddle.


TGU felt really good today.

Fencing Practice.

18:00 Fencing Club

Warm up.

Bouts:

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

Stretch: wall groin
MobilityWOD: EP 129: Scalenes and psoas.

Program Minimum: Workout 5

13:00 Home

Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min each of pushups, jumping jacks, footwork R, mountain climbers, jogging, plank, footwork L. 12 minutes.
Stretch hamstrings.MobilityWOD: EP 124; 128; 126. Hips, soft tissue, SI joint (spread through day).
Pilates rehab.

Hip rehab.

19:00 Home

Pilates based hip rehab.
MobilityWOD EP 127: Shoulder and hip extension.

Fencing practise

18:00 Fencing Club.

Warm up.
Footwork.

Bouts:

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

MobilityWOD EP 121 and 122: Working on hip and shoulder extension.

Physiotherapy

17:00 Appointment.

The PT is definitely helping but then so is my daily stretching and the rehab work. I feel like I'm reaching a point of diminishing returns but yesterday was a bad day in general and that may have coloured my experience.

Mobility WOD Ep 120: 10 minutes squat with band assistance. The band is great and while it's a killer 10 minutes I was able to hit rock bottom squats after wards and my SI joint felt considerably better.

Fencing practice and Program Minimum: Workout 4

18:00 Club

Warmup.
Footwork

Bouts.

1. C 12-15
2. B 10-15
3. A. 15-11
4. A. 8-15
5. A. 1-5

Lesson

TGU 16Kg 5 minutes.

Stretch, wall groin stretch.

MobilityWOD EP 123: Hip, lower back and hamstring soft tissue.

Program Minimum: Workout 3

19:00 Home

Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min footwork. 12 minutes
Pilates rehab
MobilityWOD: EP 119 and 115: Hip flexion and rotation.


Reminder to self. Always stretch hamstrings after swings. My SI's ached until I did a simple stretch.

Program Minimum: Workout 2

20:00 Home

Warm up 10 Min
TGU 16Kg 5 minutes.
Mobility WOD EP 116 & 117: Wall squat, hip internal rotation. Lateral soft tissue of leg, shoulder mobility and soft tissue work.

I've set a clock on my warm up to help me focus. I roll my back ad hip/quads. I then do some body weight exercises, KB drills and joint mobility and static stretch my hip flexors.

Program Minimum: Workout 1

14:00 Home

Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min footwork. 12 minutes
Stretch: Lateral hamstrings.
MobilityWOD: Ep 114 and 115: Soft tissue work on the hips and lower legs.

Christmas and the New Year.

I had 10 days of holidays and I focused on recovery. I had a number of physio appointments.  I was doing some type of rehab work most days. I mixed in the Mobility WOD and some Pilates.Despite some overindulgence on the eating and drinking front my hip. is starting to improve.
I'm starting the new year with a few weeks of Program Minimum and then following up with a 4 week focused on getting into shape. My Plan

Day 1
Pullups 5
Goblet Squats 5

Day 2
Press 5
Lunge 5

Each day is done in Escalating Density Fashion for 15 minutes followed by 5-10 minutes of swings. I'll follow this until mid February when I have a holiday scheduled. Once I get back I plan to find a gym where I can workout twice a week at lunchtime. At that point I'll have done a year of kettlebells exclusively and I yearn for some good old fashioned barbells.