Fencing Practice.

18:30 Fencing

Warmup

Bouts:

1. B. 15-14
2. C. 15-10
3. B. 7-15
4. A. 5-15
5. C. 15-5

Stretch: Wall splits, piriformis, low lunge.

I had a long tiring day at work and it really took me a while to refocus. Niggling hip injury was also back.

This was my last session for probably a month. The plan is rest followed by rehab.

June 2011 workout 9.

19:00 Home

Warmup

1. Right leg Bulgarian split squats: 10 reps
2. Left leg Bulgarian split squats: 10 reps
3. GS: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles, feet elevated: 10 reps
5.Chin ups: 10 reps ( all reps unbroken.)
6. Ab wheel: 10 reps



4 rounds 16Kg


Stretch: Frog, couch.
Soft tissue, quads, hip.

Fencing Practice.

18:00 Fencing

Warmup.

Bouts:

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

Stretch: Wall splits, priformis, couch stretch.

Old quad injury flares up. I had a limp bu while walking was painful fencing footwork was fine. Overall fenced well.

Fencing Competition

08:00 Fencing

Warmup

Poules and results here.

An OK day of fencing. The two previous nights I had very poor sleep but didn't seem to affect fitness. Nagging injuries were more problematic. I was very unhappy to have dropped one of the poule bout. Poor mental preparation on my behalf. When fencing awkward fencers I know I can beat I need to me tactically active and not stuck on some plan I think will work.

Fencing Practice.

18:40 Fencing

Warmup.

Bouts:

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

Stretch: Hamstrings, piriformi, bretzel

June 2011 workout 8

19:00 Home

Warmup

1. Right leg Bulgarian split squats: 10 reps
2. Left leg Bulgarian split squats: 10 reps
3. GS: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles, feet elevated: 10 reps
5.Chin ups: 10 reps ( all reps unbroken.)
6. Ab wheel: 10 reps

2 rounds 16Kg


Stretch: Wall squat, internal rotation


Easy workout today.

18:00 Fencing

Warmup

Bouts:

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

Stretch: Wall splits, hip internal rotation.

June 2011 workout 7

19:00 Home


Warmup


1. Right leg Bulgarian split squats: 10 reps
2. Left leg Bulgarian split squats: 10 reps
3. GS: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles, feet elevated: 10 reps
5.Chin ups: 10 reps ( all reps unbroken.)
6. Ab wheel: 10 reps


3 rounds 16Kg


Mobility Ep 272: Hamstrings soft tissue, mobilize, stretch 

Happy Father's day

13:00 Home

Warmup

Snatches 100 (20,15,10,5) with 12Kg.

Stretch: hamstrings. Soft tissue right hip.

A busy day required a quick workout.

Fun with two kettlebells.

18:00 Home

Warmup

TGU 12 KG 3 each side

1 Circuit each side 16Kg KB and 12KG KB
Clean: 8,5,3
FS: 3,2,1

MobilityWOD Ep 271: Couch stretch. Upper back and ribs soft tissue.

Two KB are fun. Swapped bells are first set to balance out reps. FS actually felt easier.

Fencing Practice.

18:30 Fencing

Warmup.

Bouts.

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

Stretch; Wall splits.

June 2011 workout 6

19:00 Home


Warmup

1. Right leg Bulgarian split squats: 10 reps
2. Left leg Bulgarian split squats: 10 reps
3. GS: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles: 10 reps
5.Chin ups: 10 reps ( all reps unbroken.)
6. Ab wheel: 10 reps

3 rounds with 12Kg KB


Snatches 30/30 12 KG for 5 minutes.


Stretch: Bretzel. Soft tissue TA, ankle.

Rest day.

19:00 Home

MobilityWOD Ep 268 and 270: 10 minute squat test ( 7 minutes in shoes with slight heel), stretch TA.

June 2011 workout 5

19:00 Home

warmup focused on Intu Flow.

Snatches 30/30 12 KG for 12 minutes.

MobilityWOD Ep 269: Focused on hip capsule.
Quad soft tissue.

Fencing Practice.

18:00 Fencing

Warmup
Footwork

Bouts.

1. C. 15-12
2. C. 7-15
3. A. 10-15
4. A. 5-15
5. A. 4-5; 1-5
6. B. 15-12
7. C. 15-5

Stretch: Figure 4, piriformis, hamstrings.

A very mixed night. At the start i was very distracted and it took a few bouts to shake out the cobwebs. Too much happening with work and life. The last few bouts my fencing was much better.

June 2011 workout 4

18:30 Home


Warmup

1. Right leg Bulgarian split squats: 10 reps
2. Left leg Bulgarian split squats: 10 reps
3. GS: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles: 10 reps
5.Chin ups: 10 reps
6. Ab wheel: 10 reps

3 rounds with 12Kg KB


KB Swings 25 x16 at end of each round.


Stretch: Quads, soft tissue of VL.
MobilityWOD Ep 266: Thoracic extension, wall squat stretch. 

Humane burpees.

15:00 Home

Warmup

5,4,3,2,1

BGB Swings
GS
Hardstyle Pushups

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

MobilityWOD Ep 267: patellar pouch, knee gapping, high calves

June 2011 workout 3

19:15 Home

Warmup


1. Right leg Bulgarian split squats: 10 reps
2. Left leg Bulgarian split squats: 10 reps
3. GS: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles: 10 reps
5.Chin ups: 10 reps
6. Ab wheel: 10 reps

3 rounds with 12Kg KB


Snatches 15/15 12Kg 5 minutes


Stretch: Couch stretch, Bretzel, soft tissue on hip
Mobility WOD Ep 265:Lunge, psoas soft tissue. 

Fencing Practice.

F18:00 Fencing

Warmup

Bouts:

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

Stretch: Wall splits, couch stretch, soft tissue quads, patella pouch.

June 2011 workout 2.

19:00 Home

Warm up;

Swings 24 kgs 30/30 (footwork active rest) for 10 minutes

MobilityWOD Ep 264: Frog stretch, flexor wad soft tissue, thoracic mobility. Tested jumping position

Fencing Practice.

18:00 Fencing

Warmup

Bouts.

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

Stretch: Wall splits, chest.
MobilityWOD Ep 263:High hamstrings soft tissue, hip flexion, happy baby.

June 2011 workout 1.

10:00 Home

Warmup

1. Right leg Bulgarian split squats with the dumbbell in the suitcase position: 10 reps
2. Left leg Bulgarian split squats with the dumbbell in the suitcase position: 10 reps
3. "Goblet" squats with the dumbbell cradled on the chest: 10 reps
4. Deep push-ups, chest touching the floor, with the push-up handles: 10 reps
5. Doorway chin-ups or pull-ups: 10 reps
6. Ab wheel: 10 reps

2 rounds with 12Kg KB


This is my routine for June. It's meant to be fairly easy. I'll work up to 3-5 rounds and add 5 minutes of snatches at the end. One day a week 11-15 minutes swings 30 on 30 off. It's also acts as prep for the 40 day program that I plan to follow over the summer.

Stretch: Couch stretch, soft tissue of hips and quads.

Rest day.

08:00 Home

A hike in the woods. Lots of fun. later that day.

MobilityWOD Ep 261:Shoulder internal rotation.

Fencing Practice.

18:45 Fencing

Warmup.
Footwork.

Bouts:

1. C. 15-5
2. C. 15-10
3. B. 13-15
4. C. 13-15
5. C. 15-7
5. A. 4-15
6. B. 15-12

Stretch: Wall splits, couch stretch.

Swings etc. Workout 12.

19:00 Home

Warmup

2 ladders of
Pullups 5,4,3,2,1 (first set +12Kgs)
GS 5, 4,3,2,1x24Kg


Swings 10x24; Pushups 10
Swings 9x24; Pushups 9
Swings 8x24; Pushups 8
etc. etc. until
Swings 1x24; Pushups 1


Stretch hamstrings
Soft tissue hip and glutes.

18:00 Fencing

Warmup
Footwork.

Bouts

1. B. 13-15*
2. B. 13-15*
3. C. 15-5
4. C. 15-5
5. B. 13-15
6. C. 13-15
7. A. 1-5

MobilityWOD Ep 260: Pigeon/hip external rotation.

I was working on setting up march attacks by starting hard and fast for the first few steps then slowing down and controlling the distance. I worked well. I still need more work on my finish. I almost all my bouts I dominated at the start but then either due to lack of concentration or tiredness faded at the end. This usually manifested itself as rushing.

Swings etc. Workout 11.

19:00 Home

Warmup.

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

MobilityWOD Ep 259: Kneeling lunge, couch stretch, elevated lunge, soft tissue of quads.

I downloaded Dan John's latest opus Coyote Point Kettlebell Club manual. Inspired by what I read there I added some goat bag swings to my warmup. I also included a nasty combo of single leg deadlift with a one arm row to bat wing. While I was doing it I really felt it in my feet and calves due to the stabilization requirements. Today it feels like I kicked my own butt. 

There is a lot of great material in that manual, especially for warmup idea.