Kettlebell strength program: Workout 7

13:00 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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: MobilityWOD 363 Hip opener.,
SI Rehab.

Workout - Part 1 (16kg)


Press 2x8
Row 2x8

Workout - Part 2  (16kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)


Finisher  (16kg)


Swings 100 hand to hand.

Ab wheel 2x12

Cool Down

Stretch: hamstrings
MobilityWOD: Elbow, serratus
Rehab SI, AT

Kettlebell strength program: Workout 6

13:00 Home

Sun Salutation A 5 times.

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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: Low lunge

SI Rehab.

Workout - Part 1 (16kg)


Press 3x5
Row 3x5

Workout - Part 2  (16kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher


Situps 2x20
Plank


Cool Down

Stretch: Frog
MobilityWOD Serratus: Foamroll and stretch
MobilityWOD Elbow: Mobility work with compression band.
Rehab SI and AT.

Easy day

18:30 Home

TGU 3x12 each side.
MobilityWOD Serratus: Foamroll and stretch

Rehab SI

Fencing practise

18:50 Fencing

Warmup

Bouts:

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

Lesson

Stretch: Wall splits. Seated twist
Rehab: SI and AT.

Kettlebell strength program: Workout 5

19:00 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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: Low lunge

SI Rehab.

Workout - Part 1 (12kg)


Press 2x10
Row 2x10

Workout - Part 2  (12kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)


Finisher  (16kg)


Swings 100 hand to hand.


Cool Down

Stretch: hamstrings
MobilityWOD: Quad foamroll
Rehab SI

Fencing practice

17:45 Fencing

Warmup

Drills

Bouts:

1. B. 12-15
2. C. 15-12
3. C. 15-12
4. C. 15-12
5. A. 10-15
6. A. 9-15

Stretch: Wall splits.
Rehab: SI.
Foam roll quads.

Kettlebell strength program: Workout 4

19:00 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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: Elevated pigeon stretch

SI Rehab.

Workout - Part 1 (16kg)


Press 3x5
Row 3x5

Workout - Part 2  (16kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher  (16kg)


Swings 100 hand to hand.


Cool Down

MobilityWOD Shoulder Internal Rotation 3; 2 minutes each side of chest stretch, trap stretch with band, shoulder mash with KB.
Stretch: hamstrings and quads
Rehab: SI,

Melting ice.

18:00 Home

Skating 45 minutes
MobilityWOD shoulder internal rotation 2.
Rehab SI and AT.

Recovery day.

19:00 Home

Somatics
MobilityWod Shoulder Internal Rotation 1: IR with KB, Pec minor with ball, Trap with band.
SI joint rehab.

Kettlebell strength program: Workout 3

13:00 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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: MobilityWOD 363 Hip opener.,

SI Rehab.

Workout - Part 1 (12kg)


Press 2x10
Row 2x10

Workout - Part 2  (12kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher  (12kg)


Swings 250 hand to hand.


Cool Down

MobilityWOD Squat cycle 3: 2 minutes each side of, ankle mob with band, ankle soft tissue on dumbbell, low lunge with band.
Stretch: hamstrings
Rehab: SI,

Rest day

22:00 Home

MobilityWod Squat Cycle 2. Two minutes each side of low lunge with band(hip extension); couch stretch, hamstring flossing.

Rehab: SI.

Kettlebell strength program: Workout 2

19:00 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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: MobilityWOD 363 Hip opener.,

SI Rehab.

Workout - Part 1 (12kg)


Press 2x8
Row 2x8

Workout - Part 2  (12kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher  (12kg)


Swings 200 hand to hand.


Cool Down

MobilityWOD Squat cycle: 2 minutes each side of, low lunge with band(hip extension); soft tissue hips with a ball, soft tissue inner quads with a dumbbell handle.
Stretch: hamstrings
Rehab: SI,

Fencing practice

17:45 Fencing

Warmup

Bouts:

1. A. 11-15
2. B. 15-11
3. C. 15-4
4. A. 7-15
5. B. 11-15
6. A. 12-15

Stretch: Wall splits.
Rehab: SI

Shoulder pain is back. PT time methinks.

Kettlebell strength program: Workout 1

19:00 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

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: MobilityWOD 363 Hip opener.,

SI Rehab.

Workout - Part 1 (12kg)


Press 2x8

Workout - Part 2  (12kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher  (12kg)


Swings 150 hand to hand.


Cool Down

MobilityWOD ep365: 10 minute squat test
Stretch: hamstrings
Rehab: , SI,

Fencing Competition

13:00 Fencers clubs

Results.

The Good

Arrived rested and ready; Two good nights sleep, good lunch, arrived in time.
Weapons all in working order.
Good warmup.

The Bad

No game plan or not adhering to a game plan.
Insufficient conditioning.

The Plan.

Focus on maintaining a plan for each bout.
Up conditioning so I can maintain intensity for later DEs.

Fencing practice

18:45 Fencing

Warmup

Lesson.

Bouts:

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


Stretch: Wall splits

Fencing practice

17:45 Fencing

Warmup

Bouts:

1. B. 11-15
2. B. 15-7
3. C. 15-7
4. A. 12-15
5. A. 14-15
6. B. 15-6
7. C. 14-15

Stretch: Wall splits, couch stretch.
Rehab: SI

Focused today on work rate. Really getting the legs moving and it helped especially with a very active deference. Last bout I should have won but was exhausted.

Fencing practice

17:45 Fencing

Warmup

Footwork.

Bouts:

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

Lesson

Stretch: Frog, figure of 4.
Soft tissue: Glutes, hips.
Rehab: SI.

Rest day.

13:00 Home

A little skating with my daughter.

Somatics.
SI Rehab

Four weeks of swings: 12

14:05 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., pigeon.

SI Rehab.

Workout - Part 1 (20kg)



1. 30 x Two Handed Swings
2. 5 x Goblet Squat
3. 20 x Two Handed Swings
4. 3 x Goblet Squats
5. 15 x Two Handed Swings
6. 2 x Goblet Squats
7. 10 x Two Handed Swings
8. 1 x Goblet Squats

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, Quads, glutes
Somatics
Rehab: , SI,

Fencing practice

18:45 Fencing

Warmup
Lunge pad.

Bouts:


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

Stretch: wall splits.

Four weeks of swings: 11

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., pigeon.

SI Rehab.

Workout - Part 1 (20kg)



1. 30 Seconds x Two Handed Swings
2. 30 Seconds Rest
Repeat x 10 for 10 minutes
Rest 3 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,

Fencing practice

17:45 Fencing.

Warmup

Footwork

Bouts:

1. C. 15-11
2. A. 7-5*
3. B. 15-5
4. A. 10-15

Stretch: Wall splits, chest.
Rehab: SI

A busy club and weapon problems made for a slow night. I was also being extra careful with my shoulder. Bout 2 I had to abandon after one foil snapped a wire at the socket and the other broke.

Overall I fenced well. I focused on controlling distance using beats and aggressive footwork to gain ground and the PIL and false CA to break up attacks. I need to work on breaking off actions where I am not in control. I also need to be careful with opponents who camp out at the end of the piste. I need to draw them out rather than try and finish them or rather a  mix of the two.

My shoulder held out fairly well. In fact it may have helped my fencing by making me fence a less physical game. Continuing to ice it.

Fun and more than fun.

I've been thinking a lot about what I get out of fencing. I currently don't have the time to compete or to train as much as I would like. I have been shifting my goals to be more processed focused, with mastery (however unattainable and for that matter nebulous) as a the long term goal. Each week I'll find an area I need to improve and then work specifically on developing the skills I need to achieve this. This, I hope, will make my training more productive and more fun. It is not that my training was unfocused in the past but rather that my goals were set around achieving success in competition. Now I see competition as an added bonus. If I get to compete that is fantastic, If I achieve a good result even better. If not then each week I'm still improving, still enjoying fencing and still learning something about the sport and about myself.

Learning about myself may be the greatest benefit and the most "fun". This blog post about explanatory style started me thinking about my own attitudes to both fencing and life. It also led me to read the excellent Learned Optimism. I've often felt that some of the purported benefits of sports are mere propaganda spread by complicit group: sporting bodies; clothing companies etc. Yet a blog about fencing, led me to read a book about optimism, mainly to garner some psychological edge, and this in turn has got me to reexamine about my whole approach to life. This seems like a very tangible benefit from sport in general and fencing specifically.

A final thought on taking pleasure in long term improvement. I recently watched the excellent film Senna. It's a must see, even if you are not a Formula One fan. Serendipitously the following quote from Ayrton Senna himself was posted on another great training blog. It sums things up nicely:

“I believe in the ability of focusing strongly in something, then you are able to extract even more out of it. It's been like this all my life, and it's been only a question of improving it, and learning more and more and there is almost no end. As you go through you just keep finding more and more. It's very interesting, it's fascinating.” -Senna

Light day

19:00 Home


Somatics.
PIlates
Rehab: SI, AT, Shoulder


Footwork
8x 1 minute with 20 seconds rest.