Starting Strength: Day 4

17:15 Gym

Warmup:

Rower 3 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x115lbs
Bench Press 3x5x95
Power clean 5x3x95

Cooldown:


Stretch: Quads, chest, hamstrings, splits.
Rehab: AT

Fencing practice

17:45 Fencing

Warmup

Bouts:

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

Stretch: Wall splits

Starting Strength: Day 3

16:00 Gym

Warmup:

Run to gym 6 minutes
Foam orll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x115lbs
Press 3x5x70
Deadlift 5x155

Cooldown:


Stretch: Quads, chest, splits
Rehab: AT

Starting Strength: Day 2

15:15 Gym

Warmup:

Run to gym 6 minutes
Foam orll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x105lbs
Bench Press 3x5x85
Power clean 5x3x85

Cooldown:


Stretch: Quads, chest
Rehab: AT

Fencing practise

19:00 fencing

Warmup

Bouts:

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

Stretch: Frog, figure 4.

Starting Strength: Day 1

17:30 Gym

Warmup:

Rower 3 minutes
Foam rll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x85lbs
Press 3x5x60
Deadlift 5x135

Cooldown:


Stretch: Quads, chest
Rehab: AT

Back in the gym after a year and doing a basic weight training program and it feels good. I came away feeling recharged. The weight are still very light and I'm focused on getting the form correct.

Fencing practice

17:45 fencing

Warmup:
Foam roll: upper back, serratus, lats, quads, glutes.
Static stretch: Shoulder, Hip external rotators, hip flexors. Fencing lunge
Dynamic stretch: Neck, shoulder, arm, elbow, wrist circles. Leg swings four direction, synaic runner stretc, three way lunge.
Warmup footwork each side.

Footwork: Flat steps, with half step, with jump back, with lunge.

Bouts:

1. B. 15-12
2. B. 11-15
3. A. 14-15
4. A. 11-15
5. A. 8-15

Stretch: Wall splits.

Was having some issues with my left knee. It's an old injury that the run on Monday seems to have aggravated.
Ran out of steam in my second bout. My rather snug lame may be a contributing factor.
Bout 3 I was very happy with. I analysed the fencers style and worked to remove the prerequsites. The fencer is a leftie who like to finish with a flick to the shoulder. He also like a fast paced bout. He has a big prep and needs distance to set up an actions.

I kept distance close, just outside lunge distance.
I kept a raised guard that removed his favourite target.
I slowed the pace down.

Worked very well, as he adapted I made small changes to the plan, mixing in the line with CA and AIP. I lost a few early touches because I hadn't adjusted the distance and wasn't threatening enough with fake CAs.. Most importantly I realsed what teh issue was and altered my plan rather than discarding it.

Kettlebell strength program: Workout 16

18:45 Home

Warm Up (12kg)


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. Situps 20
6. Stretch: Low lunge

Workout - Part 1 


Press 2x24, 2x6x20
Row 2x8x24

Workout - Part 2  (24 and 20kg)


1 round, changed hands after first set,.
Clean 8,5,3
FS 3,2,1

Workout - Part 3

Hollow rocks 3x30

Cool Down

Stretch: Hamstrings, quads
Rehab AT.SI
Foamroll,quads

Evening run

18:30 Home

Run 3.1 miles
Stretch: Calves, hamstrings.

Rest day.

13:00 Home

Foam roll quads and upper back
Rehab SI.

Spring Forward.

17:00 Home

Run 2.7 miles.
Stretch: Calves, quads
Rehab AT, SI

Kettlebell strength program: Workout 15

19:00 Home

Warm Up (12kg)


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. Situps 20
6. Stretch: Low lunge


Workout - Part 1 (20kg)


Floor press 3x8
Pullups 3x8

Workout - Part 2 (16kg)

Swings 250

Cool Down

Stretch: Hamstrings
Rehab SI, AT.

Kettlebell strength program: Workout 14

19:00 Home

Warm Up (12kg)


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. Situps 20
6. Stretch: Low lunge

Workout - Part 1 (20kg)


Press 3x6
Row 3x10

Workout - Part 2  (16 and 20kg)


2 rounds
Clean 8,5,3
FS 3,2,1

Workout - Part 2

Hollow rocks 40,30

Cool Down

Stretch: Quad wall stretch
Rehab AT
Foamroll,Glutes

Fencing practice

17:45 Fencing

Warmup

Bouts:

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

Stretch: Wall splits.
Rehab AT.

Fencing practice

17:45 Fencing

Warmup

Bouts:

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

Stretch: Wall splits.
Foam foll: hip flexors, serratus.

Kettlebell strength program: Workout 13

13:30 Home

Warm Up (12kg)


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

Patrial TGU 20kg)

Workout - Part 1 (20kg)


Floor press 2x8
Row 2x8

Workout - Part 2 (20kg)

Swings 50

Cool Down

Stretch: Hamstrings
Rehab SI

Kettlebell strength program: Workout 12

18:30 Home

Warm Up (12kg)


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

Workout - Part 1 (20kg)


Press 8,6,4

Workout - Part 2  (16kg)



Workout - Part 2  (16 and 20kg)


2 rounds
Clean 8,5,3
FS 3,2,1


Cool Down

Stretch: Hamstrings
Rehab SI
Soft tissue work: Quads

Fencing practice

18:45 Fencing

Warmup

Bouts:

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

Stretch: Wall splits.
Rehab: SI

Kettlebell strength program: Workout 11

18:45 Home

Warm Up (12kg)


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

Workout - Part 1 (16kg)


Swings 200

Workout - Part 2  (16kg)


Floor press 3x5
Pullups 2x8
TGU 1
Pistols 3

Cool Down

Stretch: Hamstrings
Rehab SI
Soft tissue work: Serratus and shoulder internal rotators.

Kettlebell strength program: Workout 10

18:45 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.,

Workout - Part 1 (20kg)


Press 2x5
Row 2x8

Workout - Part 2  (16 and 12kg)


2 rounds
Clean 8,5,3
FS 3,2,1

Cool Down

Stretch: Quad wall stretch
Rehab AT
Foamroll, ITB and hip flexors.

Fencing practice

18:00 Fencing

Warmup

Bouts:

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

Stretch: Wall splits.

Kettlebell strength program: Workout 9

15:00 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. 15x situps
5. Stretch:  Low lunge
SI Rehab.

Workout - Part 1 (16kg)


Press 2x10
Row 2x10


Finisher  (20kg)


Swings 150 hand to hand

Cool Down

Stretch: hamstrings

Fencing practise

18:45 Fencing

Warmup

Lunge pad.

Bouts.

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

Good solid fencing with a lot of emphasis on patience.

Stretch: Wall splits.
Soft tissue: Quads.
Rehab: SI

Kettlebell strength program: Workout 8

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. 15x situps
5. Stretch:  Low lunge
SI Rehab.

Workout - Part 1 (20kg)


Press 3x5
Row 3x5

Workout - Part 2  (20kg)


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


Finisher  (20kg)


Swings 3x25
Plank

Cool Down

Stretch: hamstrings, quads
Rehab SI, AT, Elbow and Knee

Fencing practice

19:15 Fencing

Warmup

Bouts:

1. B. 15-12
2. A. 15-12

Pullups 15
Stretch: Wall splits, elevated pigeon,
Rehab: SI