15:00 Home
Warmup
5 ladders
Clean and press 1,2,3x20
Pullups 5
Snatches 15/15 20Kg.
Stretch.
Rehab knee and AT.
Saturday, 31 December 2011
Friday, 30 December 2011
Thursday, 29 December 2011
Mini ROP Dcc 2011 Workout 5
14:00 Home
Warmup
4 ladders
Clean and press 1,2,3x20
Pullups 5
Swings 5 minutes 20x20 on the minute
Stretch.
Warmup
4 ladders
Clean and press 1,2,3x20
Pullups 5
Swings 5 minutes 20x20 on the minute
Stretch.
Fencing practise
18:30 Fencing
Warmup
Lunge pad.
Buts:
1. B> 15-12
2. B. 15-5
3. B. 15-5
Skipping
Footwork
Stretch: wall splits, calves.
Soft tissue: quads.
Warmup
Lunge pad.
Buts:
1. B> 15-12
2. B. 15-5
3. B. 15-5
Skipping
Footwork
Stretch: wall splits, calves.
Soft tissue: quads.
Monday, 26 December 2011
Mini ROP Dcc 2011 Workout 4
14:00 Home
Warmup
3 ladders
Clean and press 1,2,3x20
Pullups 5
Snatches 3x5x20 (each side)
Run 1K and then stairs
Stretch: Hip flexors, hamstrings, groin,calves
Rehab: heel drops
Warmup
3 ladders
Clean and press 1,2,3x20
Pullups 5
Snatches 3x5x20 (each side)
Run 1K and then stairs
Stretch: Hip flexors, hamstrings, groin,calves
Rehab: heel drops
Sunday, 25 December 2011
Mini ROP Dcc 2011 Workout 3
14:00 Home
Warmup
4 ladders
Clean and press 1,2,3x20
Pullups 5
Swings 5 minutes 20x20 on the minute
Stretch: Hip flexors, hamstrings, groin.
Warmup
4 ladders
Clean and press 1,2,3x20
Pullups 5
Swings 5 minutes 20x20 on the minute
Stretch: Hip flexors, hamstrings, groin.
Friday, 23 December 2011
Mini ROP Dec 20011; Workout 2.
19:00 Home
Warmup
3 ladders
Clean and press 1,2,3x20
Pullups 5
Swings (hand to hand) 75x20
Stretch: Hip flexors, hamstrings, groin.
Rehab: Heel drops
Warmup
3 ladders
Clean and press 1,2,3x20
Pullups 5
Swings (hand to hand) 75x20
Stretch: Hip flexors, hamstrings, groin.
Rehab: Heel drops
Thursday, 22 December 2011
Fencing practice
18:00 Fencing
Warmup
Footwork
Bouts:
1. B. 15-12
2. C. 15-10
3. B. 15-8
4. C. 15-3
5. A. 3-15
6. C. 15-8
Stretch: Wall splits
Bout 3 was rather dragged out. Effective CAer so I needed to spend time maneuvering to set up simple attacks.. Was very tired by bout 5. and could not take control of the fight.
Warmup
Footwork
Bouts:
1. B. 15-12
2. C. 15-10
3. B. 15-8
4. C. 15-3
5. A. 3-15
6. C. 15-8
Stretch: Wall splits
Bout 3 was rather dragged out. Effective CAer so I needed to spend time maneuvering to set up simple attacks.. Was very tired by bout 5. and could not take control of the fight.
Wednesday, 21 December 2011
Mini ROP Dec 20011; Workout 1
19:00 Home
Warmup
3 ladders
Clean and press 1,2,3x20
Pullups 5
Snatches 5,4..1x16.
Stretch: Hamstrings.
Warmup
3 ladders
Clean and press 1,2,3x20
Pullups 5
Snatches 5,4..1x16.
Stretch: Hamstrings.
Tuesday, 20 December 2011
Fencing practice
1:15 Fencing
Warmup
Footwork
Lungepad
Bouts:
1. B. 8-15
2. C. 15-8
3. C. 15-10
4. C. 15 -11
5. C. 15-8
6. A. 9-15
7. A. 13-15
Stretch: Wall splits, low lunge, calves.
Fencer 5. liked to let me parry and leave hi arm out for a remise. Most of the time I got the reposte but occasionally he long armed me. I tried something I hadn't done in years envelopment and transports. Worked a treat, but you need and extended arm and weak arm so not something to try against a better fencer.
Bout 1. was a slow start for me. I arrived late so my warmup was a little rushed and it took me a while to get my head in the game. Bout I was holding scores steady when I focused on the setup but I started to rush and focus on the final action which left me open. Bout 7 I just needed a little bit more confidence at the end and more patience in the middle but generally fenced well.
Warmup
Footwork
Lungepad
Bouts:
1. B. 8-15
2. C. 15-8
3. C. 15-10
4. C. 15 -11
5. C. 15-8
6. A. 9-15
7. A. 13-15
Stretch: Wall splits, low lunge, calves.
Fencer 5. liked to let me parry and leave hi arm out for a remise. Most of the time I got the reposte but occasionally he long armed me. I tried something I hadn't done in years envelopment and transports. Worked a treat, but you need and extended arm and weak arm so not something to try against a better fencer.
Bout 1. was a slow start for me. I arrived late so my warmup was a little rushed and it took me a while to get my head in the game. Bout I was holding scores steady when I focused on the setup but I started to rush and focus on the final action which left me open. Bout 7 I just needed a little bit more confidence at the end and more patience in the middle but generally fenced well.
Saturday, 17 December 2011
Recharge Dec 2011: Workout 9
13:00 Home
Warmup.
18 Minutes
Swings 30 sec with 16.
Footwork 1 minute
Stretch: Couch stretch, chest, hamstrings.
Soft tissue: Traps
Rehab: heel drops
A video can be very informative. I noticed my elbows had a rather significant bend which may explain some of the elbow pain I am experiencing.
Warmup.
18 Minutes
Swings 30 sec with 16.
Footwork 1 minute
Stretch: Couch stretch, chest, hamstrings.
Soft tissue: Traps
Rehab: heel drops
A video can be very informative. I noticed my elbows had a rather significant bend which may explain some of the elbow pain I am experiencing.
Recharge Dec 2011: Workout 8
19:00 Home
Warmup
TGU 5x12 each side
Press 5,4,5,2,1x12
GS 5x12
Clean 5,4,5,2,1x12
GS 5x12
Snatch 5,4,5,2,1x12
GS 5x12
Stretch
Soft tissue and rehab work.
Warmup
TGU 5x12 each side
Press 5,4,5,2,1x12
GS 5x12
Clean 5,4,5,2,1x12
GS 5x12
Snatch 5,4,5,2,1x12
GS 5x12
Stretch
Soft tissue and rehab work.
Friday, 16 December 2011
Recharge Dec 2011: Workout 7
19:00 Home
Warmup
10 minutes of
Swings 20x20
Pushups 10,9...2,1
Stretch: Couch stretch, hamstrimgs.
Rehab: Heel drops for AT.
Warmup
10 minutes of
Swings 20x20
Pushups 10,9...2,1
Stretch: Couch stretch, hamstrimgs.
Rehab: Heel drops for AT.
Thursday, 15 December 2011
Fencing practice
17:45 Fencing
Warmup
Footwork
Bouts:
1. B. 15-11
2. C. 15-5
3. C. 15-10
4. B. 15-10
5. A. 9-15
Stretch: wall splits
Warmup
Footwork
Bouts:
1. B. 15-11
2. C. 15-5
3. C. 15-10
4. B. 15-10
5. A. 9-15
Stretch: wall splits
Tuesday, 13 December 2011
Fencing practice. Workout 6.
17:45 Fencing
Warmup
Footwork
Bouts:
1. C. 15-5
2. B. 15-5
3. C. 15-10
4. C. 15-10
5. C. 15-11
6. A. 14-15
TGU 5x12 each side
Stretch: wall splits
I was very focused on the process of fencing rather than the outcome. In each bout I worked on the setup and let the final action take care of itself. I also made use of if-then approach to my mental game and felt it paid dividends.
Over the coming weeks I plan to do a lot of reading on piratical sports psychology. A couple of books are in the post and should make excellent holiday reading.
Warmup
Footwork
Bouts:
1. C. 15-5
2. B. 15-5
3. C. 15-10
4. C. 15-10
5. C. 15-11
6. A. 14-15
TGU 5x12 each side
Stretch: wall splits
I was very focused on the process of fencing rather than the outcome. In each bout I worked on the setup and let the final action take care of itself. I also made use of if-then approach to my mental game and felt it paid dividends.
Over the coming weeks I plan to do a lot of reading on piratical sports psychology. A couple of books are in the post and should make excellent holiday reading.
Monday, 12 December 2011
Run
Home 18:00
Run 25 minutes
Rehab: heel drops on stairs.
Stretch: Chest, quads calves.
Beautiful clear evening for a run by the water with a full moon over the Empire state building
Run 25 minutes
Rehab: heel drops on stairs.
Stretch: Chest, quads calves.
Beautiful clear evening for a run by the water with a full moon over the Empire state building
Saturday, 10 December 2011
Recharge Dec 2011: Workout 5
12:30 Home
Warmup
TGU 5x12 each side
3 rounds of
GS 5x12
Press 5x12
KB Good Morning 10x12
Stretch: Low and high lunge
Soft tissue: Hips
Rehab: feet
Warmup
TGU 5x12 each side
3 rounds of
GS 5x12
Press 5x12
KB Good Morning 10x12
Stretch: Low and high lunge
Soft tissue: Hips
Rehab: feet
Recharge Dec 2011: Workout 4
19:15 Home
Warmup
15 minutes on the minute
Swings 20x16,
Pushups 10,9...1,5...1 (80)
Stretch: Chest and hamstrings
Rehab AT (Mobility WOD Ep 350)
Warmup
15 minutes on the minute
Swings 20x16,
Pushups 10,9...1,5...1 (80)
Stretch: Chest and hamstrings
Rehab AT (Mobility WOD Ep 350)
Thursday, 8 December 2011
Fencing practice
17:45 Fencing
Warmup
King of the hill exercise.
Fenced 10 bouts, 2 minutes running clock.
Bouts
1. B. 14-15
2. B. 11-15
Fenced poorly. I arrived distracted and remained distracted. I was thinking about doing specific things rather than just fencing. Classic choking in this case caused by implicit competition. in this case king of the hill. Time to start focusing on mental training, something I have ignored for years.
Warmup
King of the hill exercise.
Fenced 10 bouts, 2 minutes running clock.
Bouts
1. B. 14-15
2. B. 11-15
Fenced poorly. I arrived distracted and remained distracted. I was thinking about doing specific things rather than just fencing. Classic choking in this case caused by implicit competition. in this case king of the hill. Time to start focusing on mental training, something I have ignored for years.
Wednesday, 7 December 2011
Recharge Dec 2011: Workout 3
19:15 Home
TGU 5x12 each side
Hollow rocks 2x20
KB Good morning 2x10
1 circuit of
Clean 8,5,3x12
Press 8,5,3x12
FS 3,2,1
Stretch: Low lunge, chest
Soft tissue, quads
Rehab: feet.
TGU 5x12 each side
Hollow rocks 2x20
KB Good morning 2x10
1 circuit of
Clean 8,5,3x12
Press 8,5,3x12
FS 3,2,1
Stretch: Low lunge, chest
Soft tissue, quads
Rehab: feet.
Tuesday, 6 December 2011
Fencing practice
17:45 Fencing
Warmup
Footwork
Bouts:
1. C 15-14
2. C. 15-10
3. A. 15-10
4. A. 8-15
5. C. 15-10
6. B. 11-15
Stretch: Wall splits, low lunge.
Soft tissue: Quads, feet.
Rehan: Heel drops for Achilles.
IT took me the first bout and a half to settle into my fencing. My mental game was off and I too focused on specific things rather the general flow.
Warmup
Footwork
Bouts:
1. C 15-14
2. C. 15-10
3. A. 15-10
4. A. 8-15
5. C. 15-10
6. B. 11-15
Stretch: Wall splits, low lunge.
Soft tissue: Quads, feet.
Rehan: Heel drops for Achilles.
IT took me the first bout and a half to settle into my fencing. My mental game was off and I too focused on specific things rather the general flow.
Monday, 5 December 2011
Saturday, 3 December 2011
Recharge Dec 2011: Workout 2.
13:30 Home
TGU 5x12 each side
GS 10
Swinsg LH, RH, 2H, LH, RH, 2H 10x12
Press, 5,4...1 alternating hands x12
Stretch, soft tissue and rehab.
TGU 5x12 each side
GS 10
Swinsg LH, RH, 2H, LH, RH, 2H 10x12
Press, 5,4...1 alternating hands x12
Stretch, soft tissue and rehab.
Recharge Dec 2011: Workout 1.
19:00 Home
Warmup
10 minutes:
Swings 20x20
Pushups, 5, then 4...Then back to 5, then 4 (30)
Stretch, soft tissue and rehab.
Warmup
10 minutes:
Swings 20x20
Pushups, 5, then 4...Then back to 5, then 4 (30)
Stretch, soft tissue and rehab.
Thursday, 1 December 2011
Fencing Practice
17:45 Fencing
Warmup
Footwork
Bouts:
1.B. 13-15
2.B. 15-10
3.A. 11-15
Lesson
Stretch and rehab.
Neck and back are feeling 95% better. Lots of equipment issues. I only realized after the end of the first bout that my foil had no tip. Note to self, test after every hit.
Warmup
Footwork
Bouts:
1.B. 13-15
2.B. 15-10
3.A. 11-15
Lesson
Stretch and rehab.
Neck and back are feeling 95% better. Lots of equipment issues. I only realized after the end of the first bout that my foil had no tip. Note to self, test after every hit.
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