Run after first snows

18:00 Home

Run 4K

Stretch: Hamstrings
MobilityWOD Ep 331-334: Modified couch stretch, hamstrings with compression.

18:30 Home

Warmup

15 minutes of
Swings 30 sec 24Kgs
Footwork 60 seconds.

Ab wheel 2x10

Stretch, Calves, hamstrings.

Rehab as usual. I'm doing heel drops everyday and will only post if I change things.

19:00 Home

Warmup.

Swings 30 sec x 20
Footwork 1 minute
15 minutes

Hollow rock 3x20

AT Rehab: Heel drops  3x15

Strech: Calves, front splits,

Fencing practice

17:45 Fencing

Warmup:

Bouts

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

Lesson

Stretch: Low lunge, calves, wall splits, chest
Rehab AT: Heel drops 3x15.

11:00 Home

Run 2 miles

Swings 10,9...2,1x24
Pushups10,9...2,1

Stretch: Low lunge, hamstrings, chest.
Soft tissue: Hips, glutes,supra patellar pouch,
Rehab AT: Heel drops 2x15x16, 15xBW

I noticed that the main cause of my achilles tendon pain seems to be my dropped arch. As I was doing the heel drops my arch was collapsing at the end. I'm going to restart from BW focusing on a strong arch.

18:30 Home

Warmup

Pullups 10
GS 10

Three ladders:
Clean (4) 3,2,1 x20
Press (4) 3,2,1 x20


Pullups 10
GS 10

Stretch: Low lunge, calves, chest, hip external rotation

Soft tissue: Hips
Rehab AT: heel drops 3x15x16

Fencing practice

18:45 Fencing

Warmup
Footwork

Bouts:

1. B. 3-5; 5-2, 2-5
2. B. 5-0; 4-5; 5-0
3. A. 2-5; 3-5
4. A. 3-5; 3-5

Stretch: Low lunge, calves, chest
Rehab AT: heel drops 3x15x16

19:00 Home

Warmup

GS 2x16 each side. Very slow.

Strech: Couch stretch. Thoracic spine mobility
Soft tissue hips.
Rehab AT Heel drops 3x15x16

Fencing practice

17:45 Fencing

Warmup
Footwork

Bouts:

1. B. 15-12
2. C. 15-10
3. B. 11-15
4. A. 13-15

Lesson

MobilityWOD Ep 328: Couch stretch, low lunge, high lunge
Stretch: calves
Rehab AT: Heel drops 3x15x16

Busy week at work left me tired and a little lacking in focus. Worked on controlling the distance and getting into  lunge distance first. Need to focus on not been pulled by my opponent but always being a step ahead.

19:00 Home

Warmup


Pullups 10
GS 10x24


3 ladders

Clean 3,2,1 x20
Press 3,2,1 x20

Pullups 10
GS 10x24

Ab wheel 2x10

Stretch:

Hip flexor, Chest
Soft tissues: Quads, hips flexor wad.
Rehab AT: Heel drops 3x15x16

Evening run

18:00 Home

GS 10
Pushups 10
Hinges 10
Ab rocks 10

Run 5 K

Stretch: Calves, hamstrings, hip flexors
Soft tissues: Hips
Rehab AT: Heel drops 3x15x16

18:30 Home

Warmup

12 minutes:
Swings 20Kg 30 seconds
Footwork 1 minutes


Stretch: Hamstrings, hips flexors
Rehab AT: Heel drop 3x15x12

Fencing practice

18:15 Fencing

Warmup

Bouts:

1.B. 8-15
2. A. 14-15
3. A. 14-15
4. B. 14-15
5. C. 8-15

Stretch: Wall splits, hip flexors calves.
Soft tissue: hip and glutes
Rehab AT: Heel drops 3x15x16

In all the bouts I used good use of false counter attacks to set up a counter attacks. I also really worked on controlling distance and in those case I got the point often with an attack in prep.
In the first and last bout and in certain periods of the other I lost control of the distance either though tiredness or lack of concentration or a mix of both. That when I got punished.

I need to work on more footwork and more bouts to improve my fencing specific fitness so I can keep operating at the more demanding level.

18:45 Home

Warmup: 10 reps of halos; GS; Pumps; BU press; Lateral squat; cats/dogs; pullups, 1lSLDL, bird dog.
Stretch chest, hip flexors

Swings 10,9....2,1 x24
Pushups 10,9...2,1

Stretch: hamstrings and calves.
Rehab AT: Heel drops 3x15x16.

Fencing practice

18:15 Fencing

Warmup

Bouts:

1.C. 15-5
2. A. 12-15
3. C. 15-5
4. A. 0-5
5. B. 1--15
6. B. 10-4

Stretch: wall splits, calves, hip flexors.
Soft tissue: quads and hips
Rehab AT: Heel drops 3x15x16.

Still feeling exhausted and don't have the energy for an energetic 15. Sleepless night and busy work not helping.

Run with son.

10:00 Home

Run 2 miles with stroller.
Stretch calves

19:00 Home
Rehab AT; Heel drops 3x15x16
Stretch calves.
Soft tissue: Quads and hips.

13:00 Home


Lunge pad.
MobilityWOD Ep 324: Ankle mob.


18:30 Home

Warmup:
Stretch: Hamstrings, hipflexors with band


Pullups 3x10 (three grips)

2 rounds of: (pullups after each round)
Clean 8,5,3x24
Press, 3,2,1 x24
FS 3,2,1x24


Ab wheel 2x10


Stretch: deep lunge.
Soft tissue quads
Rehab AT: Heel drops. 3x15x12

19:00 Home

Warmup

14 minutes:
Swings 16Kg 30 seconds
Footwork 1 minutes


Stretch: Hamstrings
Rehab AT: Heel drop 3x15x12

Fencing practice.

17:55 Fencing

Warmup:

Bouts:

1. B. 15-8
2. A. 5-15
3. C. 15-6
4. A. 13-15
5. A. 6-15
6. C. 15010
7. C. 15-10

Stretch: Wall splits
Soft tissue: quads and hip flexors
Rehab AT: Heel drops. 3x15x12

Ran out of steam mid way through 4th bout. My plan is to squeeze in one to two extra bouts per session just for endurance work. Fenced well otherwise. Good setup and good use of footwork for defense. Set up CA, rather than just reaction ones.

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)
Hollow rocks 20


Stretch: Hip flexors
Soft tissue: quads and hips
Rehab AT: Heel drop 3x15x12

Fencing practice

17:445 Fencing

Warmup
Footwork
Drills: beat direct, indirect, 1-2 at extension and lunge distance, partner parry 4 and 6.

Bouts:

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

Lesson

Stretch: wall splits, calves
MobilityWOD Ep 322: Thorasic mobility, soft tissue quads.
Rehab AT; Heel drop 3x15x12

Run

14:00 Home

MobilityWOD Ep 320: 10 minute squat test with mobility for pistols.

18:10 home

Run about 5K

Stretch: calves, couch stretch
Soft tissue: glutes and hip flexors.

Rehab AT: Heel drops 3x15x8

13:00 Home

Warmup:
Stretch: chest, couch
Pump; GS, pushups 1x10

Pullups 10

Clean 8,5,3x24
Press, 3,2,1 x24
FS 3,2,1x24


Clean 5,3x24
Press, 2,1 x24
FS 2,1x24


Clean 3x24
Press, 1 x24
FS 1x24

Pullups 10

Hollow rocks 2x20

MobilityWOD Ep 321: Couch stretch, soft tissue of hips, ankle mob.

Rehab AT: Heel drops 3x15x8

Fencing practice

18:45 Fencing

Warmup
Footwork

Bouts:

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

Stretch: Wall splits, couch stretch.
Soft tissue: Glutes
Rehab AT: Heel drops 3x15x8.