Fencing practice

17:45 Fencing

Warmup

Bouts:

1. A. 13-15
2. B. 11-15
3. B. 13-15
4. A. 9-15

Workout 37

18:30  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x8

Ab wheel kneeling 2x10

Snatches Swings 50x24

Stretch: Hamstrings, calves

Rehab: Achilles 3x10 theraband
MobilityWOD Ep 308: Couch stretch 5 minutes.

Workout 36

16:00 Hotel

Warmup

All with dumbbells and all weights in lds.
Dumbell Press 5x30, 3x45, 5x40
Pullups 2x8
GS 3x5x50
Hollow rocks 2x30
Swings 25x50
Farmers walls 2x50

Stretch: hip external rotation, hamstrings.

Stuck in a hotel thanks to the hurricane.

Workout 35

18:30  Home

Warmup

One arm KB press 5 x16, 2x24, 5x20

Pullups 5x24, 10

Pistols 3x5x8

Ab wheel (kneeling to full extension) 2x12

Swings 3x25x24.

Stretch: Hamstrings.

Soft tissue: Hips

Fencing Practice.

17:00 Fencing

Warmup

Bouts:

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

Stretch: Wall splits.
Soft tissue: hip flexors
MobilityWOD Ep 305: Hip extension and internal rotation.

Rest day

22:00 Home

MobilityWOD Ep 304: Shoulder extension and external rotation.
Soft tissue: right hip, left achilles.

Workout 34

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5x20

FS 2x5x44

Wind shield wipers 1x12

Swings 50.

Stretch: Hamstrings.

Soft tissue: Hips
MobilityWOD Ep 303: Ankles mobilization.

Workout 33

11:00  Home

Warmup

One arm KB press 5x16, 3(2L) x 24, 5x20

Pullups 2x5 (parallel grip)

Pistols 2x5x8

Ab wheel standing 2x10

Snatches 5x20, Swings 10x20, 30 seconds rest x5. (50/50)

Stretch: Hamstrings.

Soft tissue: Hamstrings

Workout 32

18:30  Home

Warmup

One arm KB press 2x10x16

Pullups  2x10

Air lunges 2x8

Hollow rock 15on,15 off 5 minutes

Snatches On the minutes 12x16 for 6 minutes (72)

Stretch: Hamstrings, chest

Soft tissue: Glutes, chest

Rest day.

MobilityWOD Ep 303: 10 minutes stretching each calf throughout the day.

Workout 31

18:30  Home

Warmup

One arm KB press 5x15, 5x1x20

Pullups 5x5 (parallel grip)

Pistols 2x5x12

Windshield wipers 2x10

Swings 50x24

Stretch: Side splits.

Soft tissue: Hip flexors

Fencing Practice.

17:45 Fencing

Warmup
Lunge pad.

Bouts:

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

Strecth: Hamstrings, low lunge, soft tissue hip.

Workout 30

18:300  Home

Warmup

One arm KB press 6x20, 1x24 (R only)

Pullups 5x20, 5x16

FS 2x8x36

Ab wheel standing 10

Snatches 5x20; Swings 10x20 3 times.

MobilityWOD Ep 302: Hamstrings.

Three quarters of the way through. I aim to finish by the end of the month. My main goal is to press the 24 for reps and to snatch the 20 will ease. September will see the start of the fencing season and a move to a change of routine.

Run

07:00 Home

Run 5.5 miles.

Stretch calves, low lunge
Soft tissue hips.

Workout 29

11:00  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x12

Ab wheel standing 10

Snatches 10,9...2,1 12Kg

Stretch: Hamstrings,chest, soft tissue hips, 

Workout 28

11:00  Home

Warmup

One arm KB press 5x20, 1x24

Pullups 3x20, 10 

FS 2x6x40

Hollow Rocks 10x10

Swings 50x24

Stretch: Hamstrings