Fencing practice

17:45 Fencing

warmup

Fotwork

Bouts:

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

Stretch: Wall splits

At the end of the second bout is got a sever muscle spasm in my neck. I was able to keep going but it was really distracting.

18:45 Home

Warmup

Swings 10,9...2,1x24
Then inchworm to...
Pushups 10,9...2,1

Rehab: Achilles tendon and foot and hip.
Suitcase walk 30m x24
Stretch: Hamstrings and calves

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts.

1. C, 15-5
2. C. 15-6
3. B. 15-10
4. A. 14-15

Lesson

Stretch and rehab.

13:00 Home

TGU 5x12 each side
GS 10
Rehab and stretch

18:30 Home

Warmup

4 ladders of

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

Swings 75x24

Stretch and soft tissue work.

Fencing practice

18:45 Fencing

Warmup

Bouts

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

Stretch: Wall splits, calves

Rest day

19:00 Home

Mobilize hips and hamstrings
Soft tissues calves and feet, ouchie.
Rehab feet and AT
Stretch calves.

18:00 Fencing

Warmup. Some ideas from MobilityWOD 339: Focus on the most important first,.

Foam roll: Thorasic, quads, glutes hips, 20 passes each.
Stretch chest, hip external rotators.
Fencing specific warmup.

Bouts (majority 3 minute running clock)

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

Lot of frantic fast paced fencing. I need to concentrate on pacing and not worry about time pressure. The last few bouts I was tired. Lots of sleepless nights in teh past week

Stretch: Wall splits, calves
Soft tissue: Feet, calves, quads.
Rehab: feet and calves

18:30 Home

Warmup of:

Halos 10x8
GS 10x8
Pumps 10x8
BU press 5x8
1L SLDL 10x8
Squat to plow to squat to cobra 5
Pullups 10
Fire hydrants 10
Partial TGU 5
Couch stretch

12 minutes
Swings 1 minute 16 KB. Roundabout style.
Footwork 1 minute

Stretch: Hamtrings, hip extension AIS,

Fencing practice

Found out the club was closed when I arrived there. Headed home for 20 minute son the lunge pad.

Stretch

Run

16:00 Home

Run 5 K

Stretch
Soft tissue

13:00 Home

Warmup

1H KB Press 2,3,5 x16,20

1H KB Clean 8,5,3x20
1G KB FS 3,2,1

Ab wheel 2x12

Stretch
Soft tissue.

19:00 Home

Warmup

4 rounds

Swings 20x20
Puhups 10 to inch worm
Hollow rocks 15
Pullups 5

Waiters carry 15mx20 then suitscase carry 30m each side.

Stretch
Soft tissue.

Fencing practice

17:45 Fencing

warmup
Footwork

Bouts:

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

Stretch: Wall splits

19:00 Home

Warmup

15 minutes
Swings 30 seconds 20Kg
Footwork 1 minute

Stretch: Hamstrings, couch stretch, calves, chest

Fencing practice

18:45 Fencing

Warmup

Fotwork.

Bouts:

1. B. 8-15
2. A. 7-15
3. B. 15-14
4. A. 6-15
5. C. 14-15
6. C. 5-0
7. C. 15-14

Stretch: Wall splits.

Not quite a marathon

18:00 Home

Run 5K

Stretch: Calves, low lunge, high lunge., chest
AT Rehab: Heel drops 3x15x8

14:00 Home

Warmup

Press 5x3x20
Clean/FS 8/3, 5/2, 3,1
Hollow rocks 40,30,20

Stretch: hamstrings, chest.

18:30 Home

Warmup

Pullups 10

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

Pullups 10

Stretch: Hamstrings, calves, chest

Fencing Practice

17:45 Fencing

Waarmup
Footwork

Bouts:

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

Stretch: Wall splits, hip flexors.

19:00 Home

Warmup: TGU 5 (each side) x8
MobilityWOD Ep 336: Deep squat 5 minutes


5 rounds 20Kg

Swings 15
GS 5,4,3,2,1
Inchworm
Pushups 10,8,6,4,2

Stretch: chest, hamstrings,
Rehab: AT and hips