Four weeks of swings: 10

19:05 Home


Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout - Part 1 (20kg)



1. 20 x Two Handed Swings
2. 1 x Plank
Repeat x 5 for 100 Swings and 5 Planks.

Workout – Part 2 (20kg)

Tabata Towel Swings
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher (20kg)

1. 30 x Goblet Squats
2. 1 Min Rest
3. 20 x Goblet Squats
4. 1 Min rest
5. 10 x Goblet Squats



Cool Down

Stretch: hamstrings
Foam roll: Upper back,
Rehab: shoulder, SI,

Recovery day.

13:00 Home

Somatics.
Rehab: SI, AT,Shoulder.
Stretch: Quads and calves.

Four weeks of swings: 9

13:15 Home


Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout (20kg)



1. 20 x Towel Swings
2. 1 x Goblet Squat
3. 15 x Towel Swings
4. 3 x Goblet Squat
5. 10 x Two Handed Swings
6. 5 x Goblet Squat
7. 15 x Two Handed Swings
8. 10 x Goblet Squat
9. 20 x Two Handed Swings


Finisher


Footwork
8x 1 minute with 20 seconds rest.


Cool Down

Stretch: hamstrings
Foam roll: Upper back, Quads, Glutes.
Rehab: shoulder, SI, AT

Shoulder continues to improve. I was able to do halos without pain and added external rotation with a theraband.

Light day

19:00 Home

TGU 1 each side.
Plank 3x1 minutes


Footwork
8x 1 minute with 20 seconds rest.

Somatics.
Rehab: SI, AT.

The Value of Timing in Tactics

The Value of Timing in Tactics, by Zbigniew Czajkowski.

Four weeks of swings: 8

19:15 Home


Warm Up (8kg)


1. 10 x arm raises
2. 10 x Touch the Wall Drill – with Weight
3.  10 x arm circles
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout


Tabata Swings 20Kb
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher


20 x Goblet Squats 20Kg


Cool Down

Stretch: hamstrings
Foam roll: Upper back, Quads, Glutes.
Ice: Shoulder.

Shoulder is starting to feel better. I have almost full ROM with very little pain. Will continue to ice and rest and start rehab early next week.

Recovery

19:00 Home

Somatics
SI Rehab.
AT Rehab.
Soft tissue glutes.
Ice shoulder.

I"m liking these SI exercises. They are fast, can be done anywhere and seem to make a real difference. They are also the same exercises my PT was doing with me last year. Consistency is key. When combined with some soft tissue work on the pririformis using a hockey ball. the results are even better.

My shoulder is starting to feel better. Ice and whiskey is a fantastic combination, for both drinking and injuries. Their is still pain and weakness but I have recovered some ROM. I'll continue to rest and ice while training around the injury. Hopefully I get get some light massage on the area as well.

Four weeks of swings: 7

18:30 Home


Warm Up (8kg)


1. 5 x swings
2. 10 x Touch the Wall Drill – with Weight
3.  5 x swings
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: "Knee driver"Glute/hip flexor 

Workout – Part 1 (16Kg)
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minutes

Workout – Part 2 (16kg)

1. 5x Towel Swings
2. 15 x Two handed Swings
3. Rest 1 minute
Repeat x 5 for a total of 25 Towel Swings and 75 Two Handed Swings.
Rest 2 Minutes


Workout – Part 3 (16Kg)


1. 30 x Goblet Squats
2. Rest 1 Minute
3. 30 x Goblet Squats.

Cool Down

Stretch: hamstrings
Ice: Shoulder.

Definitely a rotator cuff tear. Thanksfully teh swings and squats don't bother it.

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts:

1. B. 11-15
2. B. 11-15
3. C. 15-9
4. A. 11-15
5. B. 9-15
6. A. 2-15

Stretch: Wall splits.

Was very distracted by some external factors, mainly equipment issues. After I got home I found I had injured my shoulder. It is very painful to lift my arm overheard. May be a rotator cup or pec strain.

Recovery

13:30 Home


Somatics
Stretch: Wall slits, quads.
Soft Tissue: Quads, glutes, upper back.
Rehab: AT. SI

Four weeks of swings: 6

15:30 Home




Warm Up (8kg)


1. 10 x Halos Left
2. 10 x Touch the Wall Drill – with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: Low lunge and glutes.

Workout – Part 1 (16Kg)
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minutes

Workout – Part 2 (!6kg)

1. 10 x Towel Swings
2. 10 x Two handed Swings
3. Rest 1 minute
Repeat x 10 for a total of 100 Towel Swings and 100 Two Handed Swings.
Rest 3 Minutes


Workout – Part 3 (16Kg)


1. 30 x Goblet Squats
2. Rest 1 Minute
3. 30 x Goblet Squats.

Cool Down

Stretch: Chest, hamstrings
Foam roll: Back, ITB, quads.
Rehab: SI; AT.
Somatcis.

Fencing practice

18:45 Fencing

Warmup.

Lesson

Lunge pad.

Bouts:

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

Stretch: groin, hips.
Soft tissue: quads.
Somatics

Four weeks of swings: 5

18:15 Home

Warm Up (8kg)


1. 10 x Halos Left
2. 10 x Touch the Wall Drill – with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: Low lunge and glutes.

Workout – Part 1 (16Kg)
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minutes

Workout – Part 2 (16Kg)


1. 20 x Towel Swings
2. 5 x Two handed Swings
3. Rest 1 minute
Repeat x 5 for a total of 100 Towel Swings and 25 Two Handed Swings.
Rest 3 Minutes

Workout – Part 3 (16Kg)


1. 30 x Goblet Squats
2. Rest 1 Minute
3. 30 x Goblet Squats.

Cool Down

Stretch: Chest, hamstrings
Foam roll: Back, ITB, quads.
Rehab: SI

Fencing practice

17:45 Fencing

Warmup

Footwork.

Bouts.

1. A. 9-15
2. B. 14-15
3. B. 15-5
4. B. 15-11
5. C. 15-7

Stretch: Wall groin, glutes,
Soft tissue: Glutes.
Rehab: SI joints.

I took a while to warm up in the first bout. The second bout I wasn't sufficiently attentive. I was in the lead all the way to 4 but let it slip away. I was too focused on scoring rather than setting up the point. The last three bouts I was much more methodical. I focused on controlling teh distance and making use of the piste. The majority of point were scored iin my end. I focused on drawing the Op closer for AIP, using the PIL to set up parry reposte or freeze them, stepping in if they startet too quickly and mixing in my own attacks to keep them  from settling.

Ice and rehab.

18:15 Home

Skating 45 minutes

Somatic.

A handy app for the Kettlebell trainee

Kettlebell Swing Timer

The timer has a number of presets; Tabatha; 30/30 etc. and you can create custom setting.

Four weeks of swings: 4

13:00 Home


Somatics


19:00 Home


Warm Up
1. 10 x Halos Left
2. 10 x Touch the Wall Drill – with Weight
3. 10 x Halos Right
4. 10 x Touch the Wall Drill – with Weight
5. Hip flexor stretch

Workout


Tabata Towel Swings 16Kb
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher


20 x Goblet Squats 16Kg


Cool Down
Stretch: Hamstrings
Soft tissue: Quads, thorasic spine.

Recovery

18:30 Home

Somatics
Pilates.

Four weeks of swings: 3

13:00 Home

Somatics

Warm Up (8kg)


1.  10 x Touch the Wall Drills 
2.  10 Halos Left  
3. 10 x Halos Right
4. 10 x Touch the Wall Drills
5. Couch stretch

Workout – Part 1 (8Kg)


1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minute

Workout – Part 2 (12kg)


1. 20 x Touch the wall Drill with Weight
2. 20 x Goblet Squat
3. 20 x Touch the wall Drill with Weight
4. 20 x Goblet Squat
Rest 3 Minutes


Workout – Part 3 (16Kg)
1. 10 x Towel Swings
2. 1 x Plank
3. 15 x Towel Swings
4. 1 x Plank
5. 20 x Towel Swings
6. 1 x Plank
7. 10 x Towel Swings
8. 1 x Plank

Finisher (16kg)


20 x Goblet Squats

Stretch: Quads and hamstrings
Soft tissue: thoracic spine
Rehab: AT.

Fencing practice

18:50 Fencing

Warmup

Bouts:

1. B. 15-13
2. C. 15-5
3. A. 5-15

Stretch: wall splits. quads.
Somatics.

Four weeks of swings: 2

19:00 Home

Somatics
Pilates

Warm Up (8kg)


1.  10 x Touch the Wall Drills 
2.  10 Halos Left  
3. 10 x Halos Right
4. 10 x Touch the Wall Drills
5. Couch stretch

Workout – Part 1 (8Kg)


1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minute

Workout – Part 2 (12kg)


1. 5 x Touch the wall Drill with Weight
2. 5 x Goblet Squat
3. 10 x Touch the wall Drill with Weight
4. 10 x Goblet Squat

5. 15 x Touch the wall Drill with Weight
6. 15 x Goblet Squat

Rest 3 Minutes


Workout – Part 3 (15Kg)
1. 10 x Towel Swings
2. 1 x Plank
3. 15 x Towel Swings
4. 1 x Plank
5. 20 x Towel Swings
6. 1 x Plank
7. 10 x Towel Swings
8. 1 x Plank

Finisher (12kg)


20 x Goblet Squats

Stretch: Quads
Soft tissue: thoracic spine

Fencing practice

17:45 Fencing

Warmup.

Bouts

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

Lesson

Stretch: Wall splits, low lunge.
Somatics.

Very tired today. Really noticed it in the bouts where I needed more movement. Will start to concentrate to gaining and controlling distance in the centre to give me the opportunity to set up a longer attack.

19:00 Home

Somatcis

TGU 2x12Kg each side.

Four weeks of swings: 1

19:00 Home

Somatics


Warm Up (8kg)


1. 10 Halos Left
2. 10 x Touch the Wall Drill
3. 10 x Halos Right
4. 10 x Touch the Wall Drills
5. Couch stretch

Workout – Part 1 (8Kg)


1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minute

Workout – Part 2 (12kg)


1. 20 x Touch the wall Drill with Weight
2. 20 x Goblet Squat
Rest 3 Minutes


Workout – Part 3 (12Kg)
1. 10 x Towel Swings
2. 1 x Plank
3. 15 x Towel Swings
4. 1 x Plank
5. 20 x Towel Swings
6. 1 x Plank
7. 10 x Towel Swings
8. 1 x Plank

Finisher (12kg)


20 x Goblet Squats

Stretch: Hamstrings, chest.
Soft tissue: Quads, glutes, thoracic spine

Fencing practice

19:00 Fencing

Warmup

Bouts:

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

Stretch

Not a great night fencing. Arrived feeling very depleted after a long week. Technically I fenced OK but was missing that extra something.

Fencing practice

17:45 Fencing.

Warmm up

Footwork

Bouts:

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

Stretch

The first bout I was so focused on breaking up my opponent's attack I pretty much forgot to attack myself. It's good to have a plan but also to be flexible with that plan.

Skating

I'm lucky enough to live next door to an outdoor rink. Over the holidays I had lots of fun teaching my little ones to skate as well as skating myself. I've forgotten how much I enjoyed it and have to fight a strong temptation to start playing hockey again.

Yesterday  evening was perfect. The rink was almost empty, the ice was beautiful and I spent 45 minutes ripping around the ice. Lots of fun with a little conditioning included. My old Nike skates are holding up well. Interesting to read that Nike sold off Bauer and are no longer involved in hockey.