30 day mix up. Workout 7

19:00 Home

Warm up

Circuit of:
Swing 10x10 x24
GS 10,9...2,1 x24
Pushups 10,9...2,1

Stretch.
MobilityWOD

30 day mix up. Workout 6

09:00 Gym

Warmup.

Front squat 135 x 5,3,2x 40,55,60,65

Bench press 135 x 2,3,5x 25,30,35,40
Hurdle walkover or hip mobility movement
Power curl 135 x 5,3,2x25,20,25,30

Stretch: Adductors

30 day mix up. Workout 5

08.00 Gym

Quick warmup

Machine chest press 11x60
Goblet Squat 10x16
1LSLDL 5x16
Machine row 13x60
Leg press 30x120

Stretch: hip flexors.

30 day mix up. Workout 4

18:15 Home


Warmup
Stretch hip flexors


20 swings, followed by 10 pushups
20 swings, 9 pushups
20 swings, 8 pushups etc etc. 

Last set 20 Swings, 11 pushups (200 swings 24KG KB, 65 pushups)


Stretch: Hamstrings, chest

13:00 Home

MobilityWOD Ep 202: Couch stretch 5 minutes each side.
Hip rehab.

18:00 Fencing

Warmup

Bouts:

1. B. 5-3

2. C. 15-4

3. B. 9-15

4. C. 11-15

5. B. 15-12

Stretch: Frog, hamstrings, piriformis. chest.

Physiotherapy appointment.

17:00 Physiotherapist.

Continued to work on SI and hip rehab.

Fencing Practice.

18:00 Fencing

Warmup
Stretch: Hip flexors, chest, pigeon, hamstrings

Bouts:

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

Stretch: Wall splits, wall external rotation, wall internal rotation.

A little tired tonight, maybe too much fun at the weekend, maybe the week off, maybe the additional gym time, maybe all three.

30 day mix up. Workout 3

16:00 Gym

Warmup

Military press 2x5x40
One leg dead lift 5x16
SLDL 5x100
Pull ups 2x8
Hanging les raises 10

Stretch
MobilityWOD.

30 day mix up. Workout 2

10:00 Gym

Warmup

Gs 10x35kg
TGU 5 minutes 10 kg
Squat 5x60, 3x70, 2x80
Wide grip partial DL 10x80
Incline machine press 8,11 x50
Circuit
8,6,4,2 DB clean 18kg
2,2,2,2 DB front squat 18kg

Stretch.
MobilityWOD

30 day mix up. Workout 1

20:00 Gym

Warm up.

Incline bench: 5,3,2 x50
Deadlift, 5,3,2 x60
GS 2x10x16
Front Squat 5.3.2x 40
Pull ups 3x5

Stretch

Program Minimum: Workout 8

07:30 Home


Warmup.
Hip rehab.

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

Stretch ham strings.
MobilityWOD.

Fencing Competition

08:30 Fencing

Warmup

Poules 2-4.
DE 32; 15-13
DE 16 3-15

Placed 14th.

Stretch

Program Minimum: Workout 7

10:00 Home

Warm up

GS 5 minutes with a 12KG KB.


Stretch

18:30 Fencing

Warm up;

Bout to 5.
Won 50%

Stretch

Program Minimum Workout 6

17:45 Home

Warmup.
Hip rehab.

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

Stretch ham strings.

MobilityWOD Ep 192: Neural dynamics

Fencing Practice.

18:00 Fencing

Warmup.

Bouts:

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

Lesson.

Stretch: Wall splits, couch stretch.
MobilityWOD Ep 191: Hip internal rotation.

Program Minimum: Workout 5

19:00 Home

Warm up:
Glute bridge and 1 leg glute bridge, halos, pumps, goblet squats, couch stretch.

12 minutes of
30 seconds swings 24Kg
1 fencing footwork.


1 leg RDL 5 x 16Kg
Waiter/Farmer walk combo 12kg up, 24 kg down.


Stretch: Hamstrings


MobilityWOD Ep 190: Shoulder and first rib soft tissue. Bully stretch.

Fencing Practice.

18:00 Fencing

Warmup

Bouts:

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

Stretch: Wall splits, couch stretch
MobilityWOD Ep 189: Shoulders, hamstrings soft tissue.

I fenced well especially in the last 4 bouts. I lost all of them due to a few stupid tactical choices but at certain points during the bouts I was fencing very well. Overall a definite improvement.

Rest day.

18:00 Home

MobilityWOD Ep 188: Medial chain, frog stretch, forma roll adductors, reverse ballerina stretch.

Fencing and PM Workout 4

15:00 Fencing

Warmup
Footwork.

Bouts:

1. A. 13-15
2. C. 15-5
3. A. 9-15

GS 2x10x12Kg
GS 5 minutes with a 12KG KB.
Waiters walk one handed 40M x 12Kg
Stretch: Wall splits, chest and shoulders, 

Fencing Practice.

18:30 Fencing

Warmup:

Bouts to 5.

Won 7, lost 8.

Stretch

Supplements.

I take

Fish oil 5-10g per day. I use a Trader Joe brand, it's cheap and doesn't upset my stomach.
Vitamin d 5000iu.

And that is it. I drink the occasional protein shake but probably no more than once a week generally either because I feel like one or I'm really stuck fro time. I found this amazing visual review of supplement at the The Science of Sport blog, which is an awesome resource for training information.

Program Minimum: Workout 5

06:45 Home


Warmup.


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


Stretch ham strings.


An early morning workout for a change. Felt pretty good afterwards. Enough work to wake me up but not so much that I want to go back to bed.

Fencing Practice and PM Workout 4.

18:00 Fencing

Warmup.

Bouts.

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

Goblet Squat 10x12
TGU 5 minutes 12Kg.

Stretch: Couch stretch, frog, hip internal rotation, half happy baby.
MobilityWOD Ep 187: Stretch when you sit.

Program Minimum: Workout 3

18:00 Home

Warmup.

Pilates hip rehab.

12 minutes of
30 seconds swings 24Kg
1of jumping jack,s plank, jogging, footwork both sides, pressups, situps.


Stretch: Hamstrings


MobilityWOD Ep: 186: Soft tissue work triceps, quads, right shoulder