Fencing practice

17:45 Fencing

Warmup
Footwork

Bouts:

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

Stretch: frog, piriformis.
Soft tissue: hip
Rehab AT: heel drop 3x15x8.

I didn't put my insoles in and I noticed some Achilles pain in the first bout. The little heel raise makes a big difference. It was another incredibly humid night and I was sapped by the end of the second bout. I'm not sure if it's the heat or I'm getting over as bug.

In the earlier bouts I made good use of false counter attack, counter attack. My infighting was good. I struggled to get a good attack together.

19:00 Home

Warmup: Hip flexor and hamstrings mobility with band.

12 minutes:
Swings 16Kg 30 seconds
Footwork 1 minutes

MobilityWOD Ep 317: Hip and quad soft tissue, 5 minutes each leg.

Rehab AT; Heel drops 3x15x8.
Stretch calves
Soft tissue glutes.

19:15 Home


Warmup
GS 10
Pump 10
Halos 10
Couch stretch
Doorway pec stretch and corner pec minor stretch

TGU 1x35Kg, slow and deliberate, hold each position

3 circuits of
Swings 20x24
Goblet Squats x 10x24
Pushups 10
Cross Walk, 16 up/24 down
Pullups 5
Cross Walk, 16 up/24 down (switch sides)
Ab wheel 10


Active rest 1 minute fencing footwork


MobilityWOD EPs 315 and 316: Front delt soft tissue, elbow flexion and extension


AT Rehab: 3x15x8 heel drop.

Fencing practice

15:15 Fencing

Warmup

Bouts

1. A. 14-15
2. B. 5-3
3. C. 2-5
4. C. 5-2
5. B. 13-15
6. B 1-5

Stretch: low lunge.

Fencing practice

18:15 Fencing

Warmup
Footwork

Bouts:

1. A. 13-15
2. A. 2-5
3. A. 8-15
4. B. 8-15
5. A, 8-15

Lesson

Stretch: Wall splits, calves, chest
Soft tissue: Quads, hips.
Rehab: AT heel drops 3x15.

Clean and press

18:30 Home

Warmup

Pullups 10
KB C&P 20Kg, 3x1,2,3
Ab wheel 10
Pullups 10

Stretch: Hamstrings
MobilityWOD Ep 313: Ankle mobilization
Rehab. Left AT: 3x15 heal drop.

Run and lift

18:15 Home

Run 20 minutes

10,9,8...2,1 x24Kg KB
Swings
Goblet squat
Then inchworm to
Pushups

AT rehab
Stretch calves and chest.

Fencing competition

08:30 Competition

Warmup

Full results here

Public transport delays did not help but overall was not into this one. Mentally off and physically sore.

Fencing practice

18:00 Fencing

Warmup
Footwork

Bouts:

1. C. 15-10
2. B 13-15
3. C. 7-1 (abandonment due to equipment issues.)
4. A. 9-15

Lesson

Stretch: Wall splits
Rehab Achilles tendon.

I hate cheap lame jackets. My current one lasted less than six months. I was forced to buy it when my previous one failed at a competition. Shiny new Allstar one ordered, lets hope it arrives in time for this weekend.

18:30 Home

Quick warmup

8 rounds of
KB FS 8x(12,16)
Farmers walks 20 M (12,16)

Ab roller 2x10

10,8,6,4,2 of
Pushups
Swings 24 Kg

Pullups 10

Stretch hip flexors.

I only had 15 minutes but this worked nicely.

Fencing practice

18:00 Fencing

Warmup
Footwork
Lunge pad.

Bouts:

1. A. 9-15
2. A. 1-5
3. A. 9-15
4. A. 4-15
5. A. 9-15

Stretch: Wall splits
Soft tissue: upper back
Rehab: AT

Nasty muscle spasm in teh upper traps but thankfully didn't happen util the end.

Easing back into things

14:00 Home

Warmup

5,4,3,2,1 of

KB Swings

GS

Then inch worm to pushup and inch worm back

Lunge pad

Stretch soft tissue and MobilityWOD

Did a lot of soft tissue work and stretching over the last few weeks. Doing my AT rehab daily.

Fencing practice

18:45 Fencing

Warmup

Bouts.

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

Stretch: Wall splits
MobilityWOD

Workout 40!!

15:00 Home

Warmup

Press 5x16, 2x24, 5x20
Pullups 2x5
Pistols 2x5x12
Ab wheel (standing) 10
Swings 50x24

Stretch hamstrings and calves.
MobilityWOD Ep 309: Low lunge with band, front splits with band.
Achilles rehab.

And that's it folk. 40 workouts in a row. Today was a bit anticlimactic, I really didn't have much get up and go. Overall though I'm very please.

I can press the 24 for triples, do pullups with the same weight and snatch the 20 easily. My pistols improved but it's a difficult exercise to load progressively. I consider the ab work a major success and I feel much stronger their. Mobility remained good and I kept the old injuries under control. Rehabbing my achilles tendon will now be a major focus. I'm taking the remainder of the week off from kettlebells.

Workout 39

10:00  Home

Warmup


AT rehab

One arm KB press 5x16, 3,2,2,1,1,1x24

Pullups 2x5x24

KB FS 2x6x44

Windscreen Wipers 2x10

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


MobilityWOD Ep 307: Shoulder internal rotation

Workout 38

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5

Pistols 2x5x8

Ab wheel 2x10

3 rounds snatches 5x20, swings 10x20


Stretch hamstrings
MobilityWOD Ep 308: Couch stretch, 5 mintes each side.