Summer routine: Workout 3

13:00 Gym


Warmup


Rower 3 minutes


Workout


Squat 2x10x135
Leg extension 15x30,40
Bench 1x8x120, 1x12x95
Deadlift 1x5x235
Power curl 3x5x65
Frog kicks 2x20




Stretch: Quads, chest, hamstrings
Rehab: SI

Easy day

19:00 Home

Stretching
Joint mobility

Last fencing practice before Summer break

18:00 Fencing

Warmup

Bouts:

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

Stretch: Wall splits
Rehab: SI

Summer Routine: Workout 2

12:10 Gym

Warmup

Rower 3 minutes

Workout

Squats 8x185, 16x135
Press 8x85, 12x65
Machine Row 8x70,12x50
Calf raises 2x15x90
Situps 2x20


Stretch: Quads, chest
Rehab: SI

Fencing practice

18:10 Fencing

Warmup

Bouts:

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

Stretch: Wall splits, quads.
Rehab: SI

Conditioning

13:00 Home


Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 16kg

Pullups 10
GS 10

Swings 10,9...1
Pushups  1,2...10


Pullups 10
GS 10


Rehab SI
Stretch: Chest, hamstrings.

Summer Routine: Workout 1

12:10 Gym


Warmup


Rower 3 minutes


Workout


Squat 2x10x135
Leg extension 2x15x30
Bench 1x8x115, 1x12x95
Deadlift 1x5x225
Barbell curl 2x10x45
Frog kicks 2x20




Stretch: Quads, chest
Rehab: SI

Fencing practice

18:00 Fencing

Warmup

Bouts

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

Stretch: Wall splits, half kneeling
Rehab: SI

Fencing Competition

08:00 Fencing

On Thursday I came down with a 24 hour stomach bug. Thankfully recovered in time.

Travelled to the competition the day before and got a good night's sleep.

Arrived at venue early and got a good warmup and felt ready to go.

First poule bout got red carded for two failed weapons. Threw the first bout. Second was against the eventual poule winner. Dropped two more bouts I should have won. Finished 2 and 4 where it should have been at least 5 and 1.

Fenced well in DE but lost 11-15. Need to work on a more consistent mental game.

Starting Strength: Day 28

11:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 5x185, 205, 225
Bench Press 3x5x135
Press 2x8x75
Power clean 3x5x95


Cooldown:


Stretch: Chest, Hip flexors, calves, quads.
Rehab: SI, AT

I have a competition in two weeks so starting to taper back.

Conditioning

18:30 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating each minute for 20 minutes
Swings 20x16, Pullups 3, pressups 5
Fencing footwork.

Rehab SI, AT
Stretch: Quads, Chest, hamstrings.

Fencing practice

18:30 Fencing


Warmup

Lesson

Bouts:

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

Stretch

Starting Strength: Day 27

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185
Press  2x105, 2x5x85
Bench 2x8x100
Deadlift 5x265
Situps 1x20x30

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing Practice

18:00 Fencing

Warmup

Drills

Bouts

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

Stretch: Wall splits, wall squats.

Starting Strength: Day 26

11:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 5x185, 205, 220
Bench Press 3x5x130
Press 2x8x70
Power clean 3x5x95


Cooldown:


Stretch: Chest, Hip flexors, calves, quads.
Rehab: SI, AT

I have a competition in two weeks so starting to taper back.

Fencing practice

18:00 Fencing

Warmup

Footwork

Drills: 1 minute in box, 1 minute no parries, 1 minute anything goes.

Bouts

1. C. 15-11
2. B. 15-11
3. B. 10-15
4. C. 15-4
5. A. 13-15

Stretch: Wall splits, half kneeling.
Rehab: SI.

Conditioning

15:30 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating each minute for 20 minutes
Swings 20x16, Pullups 3, pressups 5
Fencing footwork.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Fencing practice

15:00 Fencing

Warmup

Bouts:

1. B. 14-15
2. C. 15-12
3. C. 15-12
4. B. 15-10

Lesson

Stretch: Wall splits
Rehab: SI