Fencing Practice.

18:00 Fencing

Warmup
Footwork

Bouts:

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

Stretch: Wall splits.
MobilityWOD Ep 185: Couch stress, hip capsule

Rest day.

Some stretching and an egoscue session spread through the day.
MobilityWOD Ep 184: Hamstrings soft tissue

PM Workout 2 and Fencing

10:00 Home

Warm up
GS 5 minutes with a 9KG KB.
MobilityWOD  Ep 182: Hip opener
Stretch

15:00 Fencing
Warmup.

Footwork.

Bouts:

Lesson

Stretch

MobilityWOD Ep 183: Shoulder internal rotation

Fencing Practice.

18:30 Fencing

Warmup

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

Stretch: Wall splits, hip external rotation, pigeon, hip socket, hamstring soft tissue.

I was focusing on controlled motion and breaking of actions. I need to work on controlling the back foot with more specific footwork.

Program Minimum: Workout 1

18:00 Home

Warmup

12 minutes of
30 seconds swings 24Kg
1 minutes jogging.

Egoscue rehab.

MobilityWOD EP 181: 10 minute squat test.

It's been a few years since I did any of the Egoscue excises. I have a copy of Pain Free which is Pete Egoscue's main text I've just finished reading the The 4 Hour Body and while I wasn't overly impressed - I may write a review - the section on Egoscue reminded me how good the exercise can be for chronic hip pain. Having completed them I also remembered how time consuming they are. Fortunately I have some spare time for the next few weeks so I'll add them back in until mid March and note the results.

I have tricep tendinitis in my right elbow. It will be important to manage this if I want to increase my volume of fencing.

Fencing practice

18:00 Fencing

warm up

Bouts:

1. A. 7-15
2. B. 4-15
3. C. 15-14
4. A. 13-15

I really felt the effects of the. jet lag.
Mobility WOD Ep 180: Hip extensor, hamstrings high and low.
Strecth: Wall splits, glutes, couch stretch.

Holiday!!

I had a great break in the sun. Lots of good food and good weather and fun times. I did very little formal exercise but did my mobility work every morning and walked a lot. I also got the opportunity to fence with The South African foil squad which was a lots of fun. Thanks chaps.

I'm back in the northern hemisphere now and that means winter. I wanted to turn around as I got of the plane and head south.

 As I'm sans family for three weeks it also means lots of fencing. My plan is to fence four times per week peaking for a competition in mid March. I'll supplement that with Program Minimum..

My daily routine won't change.. I'll riff on the daily dozen each morning, stretch on the hour at work, walk on my lunch break and mediate at night. I'll continue to follow the MobilityWOD and add additional rehab and flexibility work as needed.

EDT Workout 8

18:30 Home

Warm up.

Pilates hip rehab.

15 minutes  8 sets
Ring pushups 6
1 leg deadlift, 16Kg 6 (each leg)

Stretch hamstrings.

Fencing practice

18:00 Fencing

Warm up.

Footwork.

Bouts

MobilityWOD and stretch.

Physiotherapy Appointment.

17:15 Physiotherapy

The good news is the hip is improving. The bad news, my left knee is getting worse.

Fencing Practice.

18:00 Fencing

Warm up.
Footwork.

Bouts:

1. B. 13-15
2. A. 12-15
3. C. 15-12
4. A. 11-15
5. A. 11-15
6. A. 15-15
7. A. 14-15

Super Bowl parties are bad for you fencing.

Stretch: wall slits, front ssplits, standing splits.
MobilityWOD Ep 165: Hip external rotation

EDT Workout 7

15:00 Home
Quick Warmup

15 minutes (8 sets )
Goblets Squat 5 x 24Kg (first 4 sets 6 reps)
Pullups 5 (first 4 sets 6 reps)


Stretch quads.
MobilityWOD Ep 163: Knee, VMO, Hip soft tissue work.

Mobility work.

13:00 Home

Ep 162 and 164:  Shoulder mobility after a fall and hips and calves.

Conditioning.

19:00 Home

Warm up.
Pilates hip rehab.

12 minutes of:
30 seconds swings 24Kg.
1 minute footwork.

Stretch hamstrings.

Physiotherapy Appointment.

17:00 Physiotherpaist.

I'm happy to report a general improvement in the hip. The therapy combined with the rehab work and stretching, thank you MobilityWOD, is really working,

MobilityWOD Ep 161: Happy coincidence, treating hip impingement.

Fencing Practice.

18:00 Fencing

Warm up.
Footwork.

Bouts:

1. A.  7-15
2. A. 15-7
3. A. 11-15
4. C. 9-15
5. C. 15-13

Stretch
Wall splits, standing splits, side splits.

Felt some what worn out both mentally and physically. I also injured my hip so maybe I should have listened to the little voice that was telling me go home.

My fencing was a mixed bag. I lost concentration in a number of bouts and started to rush and got punished. When I took the time and was ahead and managed distance I was scoring some nice touches.

EDT Workout 6

18:30 Home

Warm up.
Pilates hip rehab.

15 minutes (8 sets, first two sets were 5 reps)
Ring pushups 6
1 leg deadlift, 16Kg 6 (each leg)


KB C&P 16Kg: 3x1,2,3.


Stretch hamstrings.
MobilityWOD Ep 160: Couch stretch, thoracic mobility and soft tissue.