11:00 Home.
MobilityWOD
Saturday 30 April 2011
Fencing Practice; Program Minimum refresh workout 7.
18:45 Fencing
Warm up.
TGU 5 minutes 12 KG
Bouts.
1. C. 2-5
2. B. 3-5
3. A. 1-5
4. A. 3-5
5. A. 3-5
6. C. 5-3
7. C. 5-2
8. A. 1-5
9. C. 4-5
Stretch: Wall splits, wall figure 4.
Mentally worn out and aching hip combined with a foil which stopped working intermittently. Not a good mix as the results attest.
Lessons learned.
Clear you head.
Careful with stretching, some aggravate hip injury.
Test weapons with greater diligence.
Warm up.
TGU 5 minutes 12 KG
Bouts.
1. C. 2-5
2. B. 3-5
3. A. 1-5
4. A. 3-5
5. A. 3-5
6. C. 5-3
7. C. 5-2
8. A. 1-5
9. C. 4-5
Stretch: Wall splits, wall figure 4.
Mentally worn out and aching hip combined with a foil which stopped working intermittently. Not a good mix as the results attest.
Lessons learned.
Clear you head.
Careful with stretching, some aggravate hip injury.
Test weapons with greater diligence.
Friday 29 April 2011
Physiotherapy Appointment.
17:00 Physiotherapist.
A bit of a crazy day at the therapist's place. Ended up doing some core work which was a waste of time for me. My core is pretty OK. Then some flexibility work which was better followed by assisted stretching and a sports massage.
A bit of a crazy day at the therapist's place. Ended up doing some core work which was a waste of time for me. My core is pretty OK. Then some flexibility work which was better followed by assisted stretching and a sports massage.
Thursday 28 April 2011
Fencing Practice.
18:00 Fencing
Warmup.
Footwork.
Bouts:
1. B. 15-8*
2. C. 15-10
3. C. 14-15
4. A. 12-15
5. B. 9-15
Stretch: Wall splits.
MobilityWOD Ep 234: Lower leg nerve glides.
From midway though the second bout I really started to flag. It was a mixture of too much coffee ( finally wearing off) a tough day at work and the heat.
Warmup.
Footwork.
Bouts:
1. B. 15-8*
2. C. 15-10
3. C. 14-15
4. A. 12-15
5. B. 9-15
Stretch: Wall splits.
MobilityWOD Ep 234: Lower leg nerve glides.
From midway though the second bout I really started to flag. It was a mixture of too much coffee ( finally wearing off) a tough day at work and the heat.
Wednesday 27 April 2011
Program Minimum refresh: Workout 6
18:30 Home
Warmup
12 minutes of
Swings for 30 seconds 24Kg
Footwork 1 minute.
Stretch hamstrings.
MobilityWOD Ep 235: Couch stretch 5 minutes each side, soft tissue knee. Very painful but in a good way.
Tuesday 26 April 2011
Program Minimum refresh: Workout 5
19:00 Home
Warmup: Pilates 15 minutes
TGU 5 minutes 12 Kg.
MobilityWOD Ep 233: Low back soft tissue and stretch. Upper back soft tissue.
Warmup: Pilates 15 minutes
TGU 5 minutes 12 Kg.
MobilityWOD Ep 233: Low back soft tissue and stretch. Upper back soft tissue.
Sunday 24 April 2011
Program Minimum refresh: Workout 4.
19:00 Home
Warmup
Pullups 10
Ab wheel 10.
MobilityWOD Ep 231: Hip extension, pigeon, shoulders.
Warmup
12 minutes of
Swings for 30 seconds 24Kg
Jumping jacks, footwork, mountain climbers, pushups, Footwork 1 minute.
Pullups 10
Ab wheel 10.
MobilityWOD Ep 231: Hip extension, pigeon, shoulders.
Saturday 23 April 2011
Fencing Practice.
18:45 Fencing
Warmup
Bouts:
1. B.5-2
2. C. 5-2
3. C. 5-2
4. B. 3-5
5. B. 4-5
6. A. 1-5
7. C 8-7
9. C. 5-2
10. C. 5-1
11. B 4-5
12. B. 4-15
13. A. 3-5
14. A. 5-1
Stretch: Wall splits, hip internal rotators.
Warmup
Bouts:
1. B.5-2
2. C. 5-2
3. C. 5-2
4. B. 3-5
5. B. 4-5
6. A. 1-5
7. C 8-7
9. C. 5-2
10. C. 5-1
11. B 4-5
12. B. 4-15
13. A. 3-5
14. A. 5-1
Stretch: Wall splits, hip internal rotators.
Thursday 21 April 2011
Program Minimum refresh: Workout 3
19:00 Home
Warmup
TGU 5 minutes 12 Kg
Circuit each side 16Kg KB
DB Clean: 8,5,3
DB FS: 3,2,1
MobilityWOD Ep 229: Shoulder internal rotation.
Warmup
TGU 5 minutes 12 Kg
Circuit each side 16Kg KB
DB Clean: 8,5,3
DB FS: 3,2,1
MobilityWOD Ep 229: Shoulder internal rotation.
Tuesday 19 April 2011
Program Minimum refresh: Workout 2.
15:00 Home
MobilityWOD Ep 228: Thoracic extension, shoulders, neck.
MobilityWOD Ep 228: Thoracic extension, shoulders, neck.
18:00 Home
Warmup
12 minutes of
Swings for 30 seconds 24Kg
Footwork 1 minute.
Stretch hamstrings.
Followed by all you can eat Texas barbecue, yum. I ate so much brisket and ribs I felt ill when I tried to untie my shoes.
Monday 18 April 2011
Saturday 16 April 2011
Rings and things
18:30 Home
Warmup
3 rounds of
Swings 20x24Kg
GS 15x16Kg
Inverted rows on rings 10
Ring dips 5
Ab wheel 10
MobilityWOD Ep 224: capsue/deep hip flexion, external rotation.
Warmup
3 rounds of
Swings 20x24Kg
GS 15x16Kg
Inverted rows on rings 10
Ring dips 5
Ab wheel 10
MobilityWOD Ep 224: capsue/deep hip flexion, external rotation.
Friday 15 April 2011
30 day mix up. Workout 13
19:30 Home
Warmup
10 swings, followed by 10 pushups
9 swings, 9 pushups
9 swings, 8 pushups etc etc.
Last set 1 Swing, 10 pushups .
Stretch: Hamstrings, adductors, internal rotator.
My 30 day trial membership has expired so back to training at home. I plan to add some exercises on the rings.
Warmup
10 swings, followed by 10 pushups
9 swings, 9 pushups
9 swings, 8 pushups etc etc.
Last set 1 Swing, 10 pushups .
Stretch: Hamstrings, adductors, internal rotator.
My 30 day trial membership has expired so back to training at home. I plan to add some exercises on the rings.
Thursday 14 April 2011
Fencing Practice.
19:00 Fencing
Waarmup
Bouts.
1. A. 5-3
2. B. 15-12
3. B. 15-5
4. C. 15-10
5. A. 10-15
6. C. 15-5
7. B. 9-15
8. A. 6-15
Stretch: Wall slits, wall adductors, chest, piriformis, internal rotators.
Waarmup
Bouts.
1. A. 5-3
2. B. 15-12
3. B. 15-5
4. C. 15-10
5. A. 10-15
6. C. 15-5
7. B. 9-15
8. A. 6-15
Stretch: Wall slits, wall adductors, chest, piriformis, internal rotators.
Wednesday 13 April 2011
Rest day and a few updates.
19:00 Home
MobilityWOD Ep 221: Hip flexion and external rotation.
A few updates.
Meditation.
After nearly a month of spotty practice I'm back to a regular eight minute daily session and enjoying the difference it makes.
MobilityWOD:
I follow this pretty much daily. I'm usually a few days behind and I don't always blog the WOD I do.
Morning mobility work.
I'm in the process of changing this. A little less general loosening up and some more specific stretches for what is tight, especially the chest.
MobilityWOD Ep 221: Hip flexion and external rotation.
A few updates.
Meditation.
After nearly a month of spotty practice I'm back to a regular eight minute daily session and enjoying the difference it makes.
MobilityWOD:
I follow this pretty much daily. I'm usually a few days behind and I don't always blog the WOD I do.
Morning mobility work.
I'm in the process of changing this. A little less general loosening up and some more specific stretches for what is tight, especially the chest.
Tuesday 12 April 2011
Fencing Practice.
18:00 Fencing
Warmup,
Footwork, working on step in place.
Bouts:
1. B. 11-15*
2. B. 13-15
3. C. 15-5
4. C. 15-4
5. B. 15-10*
6. A. 15-14
5. A. 13-15
The first two bouts I was a little over eager. The third bout was against a compulsive counter attacker. I focused on the slow preparation and that helped me to concentrate on accelerated footwork and avoiding the chase.
Stretch: Wall splits, internal rotation
Warmup,
Footwork, working on step in place.
Bouts:
1. B. 11-15*
2. B. 13-15
3. C. 15-5
4. C. 15-4
5. B. 15-10*
6. A. 15-14
5. A. 13-15
The first two bouts I was a little over eager. The third bout was against a compulsive counter attacker. I focused on the slow preparation and that helped me to concentrate on accelerated footwork and avoiding the chase.
Stretch: Wall splits, internal rotation
Saturday 9 April 2011
30 day mix up. Workout 12
11:00 Home
MobilityWOD Ep 215: Neurodynamics for the lower body
15:00 Gym
Warmup.
Deadlift 8,6,4x100
Standing Press 8,6,4 x40
Front Squat 8,6,4x52.5
Face pulls 2x8
Stretch: Hip flexors, chest.
MobilityWOD Ep 215: Neurodynamics for the lower body
15:00 Gym
Warmup.
Deadlift 8,6,4x100
Standing Press 8,6,4 x40
Front Squat 8,6,4x52.5
Face pulls 2x8
Stretch: Hip flexors, chest.
Fencing practise
18:30 Fencing
Warmup
Footwork.
Bouts:
1. B. 2-5
2. B. 4-5*
3. B. 5-2*
4. B. 5-2
5. C. 1-5
6. C. 5-4
7. A. 9-15
8. A. 13-15
9. C. 15-1
Stretch: Wall splits.
MobilityWOD Ep 218: Samson stretch with band, couch stretch.
Warmup
Footwork.
Bouts:
1. B. 2-5
2. B. 4-5*
3. B. 5-2*
4. B. 5-2
5. C. 1-5
6. C. 5-4
7. A. 9-15
8. A. 13-15
9. C. 15-1
Stretch: Wall splits.
MobilityWOD Ep 218: Samson stretch with band, couch stretch.
Friday 8 April 2011
30 day mix up. Workout 12
18:30 Home
Hip rehab.
TGU 3x12Kg each side
MobilityWOD Ep 214: Hip flexion, hip lower back soft tissue.
Hip rehab.
TGU 3x12Kg each side
MobilityWOD Ep 214: Hip flexion, hip lower back soft tissue.
Thursday 7 April 2011
30 day mix up. Workout 11
18:30 Gym
Warmup
Machine Incline press 3x8x50
Partial wide grip deadlift 15x90 (all reps dead stop)
Curl grip clean 3x5x40
Face pulls 2x8
Stretch: Couch stretch, splits, chest.
MobilityWOD Ep 213: Lower leg soft tissue and calf stretch
Warmup
Machine Incline press 3x8x50
Partial wide grip deadlift 15x90 (all reps dead stop)
Curl grip clean 3x5x40
Face pulls 2x8
Stretch: Couch stretch, splits, chest.
MobilityWOD Ep 213: Lower leg soft tissue and calf stretch
Wednesday 6 April 2011
30 day mix up. Workout 10
19:00 Home
Warmup
10 swings, followed by 10 pushups
9 swings, 9 pushups
9 swings, 8 pushups etc etc.
Last set 1 Swing, 7 pushups (Actually failed on this set)
Circuit each side 16Kg KB
DB Clean: 8,5,3
DB FS: 3,2,1
Stretch: Hamstrings
MobilityWOD Ep 211: Shoulders
Nice time saver workout. I cooked meatballs at the same time which I consider very productive multitasking.
Warmup
10 swings, followed by 10 pushups
9 swings, 9 pushups
9 swings, 8 pushups etc etc.
Last set 1 Swing, 7 pushups (Actually failed on this set)
Circuit each side 16Kg KB
DB Clean: 8,5,3
DB FS: 3,2,1
Stretch: Hamstrings
MobilityWOD Ep 211: Shoulders
Nice time saver workout. I cooked meatballs at the same time which I consider very productive multitasking.
Tuesday 5 April 2011
Fencing Practice.
18:00 Fencing
Warmup
Bouts:
1.C. 8-15
2.C. 15-5
3. C. 15-14
4. A+. 7-15
5. B. 11-15
Stretch: Wall splits, couch stretch. shoulders.
Warmup
Bouts:
1.C. 8-15
2.C. 15-5
3. C. 15-14
4. A+. 7-15
5. B. 11-15
Stretch: Wall splits, couch stretch. shoulders.
Sunday 3 April 2011
Squat test
17:00 Home
MobilityWOD Ep 210: 10 Minutes squat test. I'm showing some nice improvement. 5 minutes with band, 1 minute each side leg off, 3 minutes unassisted.
MobilityWOD Ep 210: 10 Minutes squat test. I'm showing some nice improvement. 5 minutes with band, 1 minute each side leg off, 3 minutes unassisted.
Saturday 2 April 2011
30 day mix up. Workout 9
15:00 Gym
Warmup.
GS 5X30,40,50
Standing DB press: 18,20,22
Circuit each side 18Kg DB
DB Clean: 8,5,3
DB FS: 3,2,1
1 Leg SDL 2x5x16.
Stretch:
Warmup.
GS 5X30,40,50
Standing DB press: 18,20,22
Circuit each side 18Kg DB
DB Clean: 8,5,3
DB FS: 3,2,1
1 Leg SDL 2x5x16.
Stretch:
30 day mix up. Workout 8
17:30 Gym
Warmup
3 circuits of
FS 5x45
Plank 30 seconds
Wide Grips partial SLDL 15x90
TGU 1x16Kg
1 Arm bench 5x18,20,22,24,
Pullup 5x10,10xBW
Face pull 2x10
Cross walk: 24 Kg down, 12Kg up. (Weight were actually too heavy and force me into back extension)
Stretch: Stretched hip flexor, calves and chest between sets. Hips and groin after.
I had a stonking head cold and throat infection all week. It wiped me out. Finally on the mend today. Took it easy for the past few days and just did a little mobility work.
Warmup
3 circuits of
FS 5x45
Plank 30 seconds
Wide Grips partial SLDL 15x90
TGU 1x16Kg
1 Arm bench 5x18,20,22,24,
Pullup 5x10,10xBW
Face pull 2x10
Cross walk: 24 Kg down, 12Kg up. (Weight were actually too heavy and force me into back extension)
Stretch: Stretched hip flexor, calves and chest between sets. Hips and groin after.
I had a stonking head cold and throat infection all week. It wiped me out. Finally on the mend today. Took it easy for the past few days and just did a little mobility work.
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