Swings etc. Workout 10.

09:30 Home

Warmup

2 ladders of
Pullups 5,4,3,2,1 (first set +8Kgs)
GS 5, 4,3,2,1x24Kg (first ladder +8Kgs)


Swings 10x24; Pushups 10
Swings 10x24; Pushups 9
Swings 10x24; Pushups 8
etc. etc. until
Swings 10x24; Pushups 10

Batwings 2x5x24

Ab wheel roll outs 2x10

Stretch: Couch stretch, hamstrings and peroneals. Soft tissue work on peroneals and right hip.

Right peroneal went into spasm after workout. I've been remiss in carrying out soft tissue work on my right hip. My internal rotation has suffered which transferred to load on my calves. Note to self, sort out you business.

A stretch and a run.

10:00 Home

MobilityWOD Ep 258; Ankle mobility and soft tissue

17:30 Home

Run 20 minutes
Stretch hamstrings.

Swings etc. Workout 9.

15:30 Home


Warmup

2 ladders of
Pullups 5,4,3,2,1 (first set +8Kgs)
GS 5, 4,3,2,1x24Kg


Swings 10x24; Elevated Pushups 10
Swings 9x24; Elevated Pushups 9
Swings 8x24; Elevated Pushups 8
etc. etc. until
Swings 10x24; Pushups 4


MobilityWOD Ep 257; Shoulder, upper back

Fencing Practice.

18:00 Fencing

Warmup
Footwork

Bouts:

1. C. 14-15
2. C. 15-10
3. B. 13-15
4. C. 15-13

Stretch: Wall splits, wall figure 4, piriformis, soft tissue glutes.

Lessons learned.
Against squirmy counter attackers you really have to play the long games. Look for opportunities to take over the attack, attack in prep and on attacks go to the back.
Eat a better lunch, sushi just doesn't do it.

Swings etc. Workout 8.

19:30 Home

Warmup

KB Snatch 12Kg 15 sec on, 15 sec off, 10 Minutes.

MobilityWOD Ep 256: Thoracic extension, wall squat stretch.

I haven't done the snatch in some time. I reintroduced it so I can practice it for my planned summer routine. The 12 felt light but it enabled me to work on my form which was surprisingly, not bad.

Fencing Practice.

18:00 Fencing

Warmup.

Bouts.

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

Stretch: Wall slits, splits, side splits.

MobilityWOD Ep 255:Hip flexor soft tissue.

Swings etc. Workout 7

09:00 Home

Warmup

19:15 Home


Warmup


3 ladders of
Pullups 4,3,2,1 (first set +8Kgs)
GS 4,3,2,1x24Kg


Swings 10x24; Pushups 10
Swings 10x24; Pushups 9
Swings 10x24; Pushups 8
etc. etc. until
Swings 10x24; Pushups 10


Reverse hypers: 2x10
Band work for rhomboids: 2x15.


Stretch: Couch stretch, chest

Fencing Practice.

09:30 Home

Run with a stroller 20 minutes
Stretch: calves, hip flexors.

15:00 Fencing

Warmup

Bouts:

1. C. 15-6
2. C. 15-9
3. C. 15-5
4. C. 15-5
5. C. 15-7
6. C. 10-4

Stretch: Wall splits, wall figure 4.

Rest day.

19:00 Home

MobilityWOD Ep 252: Hip extension

Swings etc. Workout 6

19:15 Home

Warmup

3 ladders of
Pullups 4,3,2,1
GS 4,3,2,1x24Kg

Swings 10x24; Pushups 10
Swings 9x24; Pushups 9
Swings 8x24; Pushups 8
etc. etc.


Ab Wheel rollout: 2x10
Batwings: 2x5.


Stretch: frog.
Mobility WOD Ep 251 and 249  : Looking at improving seated posture; Flexor wad soft tissues, hip flexors internal rotators stretch.

Swings etc. Workout 5 and some Pilates.

18:30 Home

Warmup.

2 Circuit each side 16Kg KB
Clean: 8,5,3
FS: 3,2,1


Pilates: 20 minutes.


MobilityWOD Ep 248: Hips and Shoulders.

Fencing Practice.

18:00 fencing

Warmup.

Footwork.

1. C. 15-7
2. C. 15-2
3. C. 15-8
4. B. 15-8*
5. C. 15-5
6. B. 15-10*
7. A. 10-15
8. A. 15-14
9. B. 5-2

MobilityWOD Eps 242 and 247 : Shoulder, chest, upper back soft tissue.

A good night's fencing. Against weaker opponents I was methodical. Against stronger opponents I worked on controlling the pace. Goo controlled bouts. The bout I lost was mainly due to tiredness and as a result a mixture of lack of focus and rushing to finish.

Swings etc. Workout 4

19:15 Home

Warmup

3 ladders of
Pullups 4,3,2,1
GS 4,3,2,1x24Kg

Swings 10x24; Pushups 10
Swings 9x24; Pushups 9
Swings 8x24; Pushups 8
etc. etc.


Stretch: hip flexors.
Rhomboid activation with band 2x20


MobilityWOD Ep 250 : Hip extension, soft tissue.

Fencing practise

18:45 Fencing

Warmup.

Bouts:

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


Stretch: Wall splits.

Swings etc. Workout 3

19:15 Home

Warmup

3 ladders of
Pullups 4,3,2,1
GS 4,3,2,1x24Kg

Swings 10x24; Pushups 1
Swings 9x24; Pushups 2
Swings 8x24; Pushups 3
etc. etc.


batwings 2x5x16
Stretch: Couch stretch. Soft tissue on elbow, lower leg.

Pilates.

19:00 Home

Pilates 35 minutes
MobilityWOD Ep 240: 10 minute squat test. Need to work on hip flexion and external rotation.

Swings etc. Workout 2

18:30 Home

Warmup

Swings 20 x 16Kg on the minute for 10 minutes.
Stretch hamstrings.

MobilityWOD Ep 246: Hip flexor soft tissue, figure 4 sstretch.

Fencing Practice.

18:30 Fencing

Quick warmup

Bouts:

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

Stretch: Wall figure 4, chest.
MobilityWOD Ep  241: Medial chain , reverse ballerina stretch, soft tissue adductors, frog stretch.

A little tired, especially in the last few bouts but fenced in a controlled, intelligent fashion.

Lesson learned:
Get the point between you and the target, especially important against a relatively static fencers. Control the back leg to give you time.

18:30 Home

MobilityWOD Ep 245: Soft tissue work patellae pouch and quads.

Ouch!!

Swings etc. Workout 1

18:30 Home

Warm up

2 rounds of

Pullups 4,3,2,1
Ring pushups 4,3,2,1

10 swings, followed by 10 GS x16Kg
9 swings, 9 GS
9 swings, 8 GS etc. etc.


Stretch 

Mobility work.

11:00 Home

Mobility WOD Ep 239: Hip external rotation and extension.

Program Minimum refresh: Workout 8

19:00 Home

Warmup

Swings 16 KG.

12 minutes 30 seconds swings, 30 seconds footwork.

Ab roll 2x10
Bat wings 2x5x16Kg.

Stretch. High hamstrings. Feet and heels soft tissue, hip soft tissue.