Summer routine: Workout 20

12:30 Gym

Warmup

Rower 3 minutes

Workout

Squat 2x8x135
Press 2x8x75
SLDL 1x20x45
Hammer curls 3x8x25

Cool down

Stretch: Quads, hip flexors, hamstrings, calves, chest
Rehab SI, AT

Conditioning

19:00 Gym

Warmup

Slipping 3 minutes

Technical Footwork 10 minutes

Footwork 30 seconds
Skipping 30 seconds

Conditioning Footwork 4 times
Fast retreat then run forward 45 seconds
Rest 45 seconds

Finisher
Inverted rows 3x10
Pushups 3x10
Swings 75x20kg.

Stretch: Quads, HF, Raised pigeon, chest, hamstrings.

Summer routine: Workout 19

18:15 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4x135, 155, 185
Press 8,6,4x 65,85,95
Clean 3x3 95,115,135

Cool down

Stretch: Hip flexors, chest, quads
Rehab: SI and Ankle

Swimming

17:00 pool

25 minutes alternating crawl and backstroke.

Conditioning

13:00 Gym

Warm up 10lbs


Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout

Alternating for 12 minutes

Swings 30 seconds 24kg
Skipping

Fencing footwork 10 minutes

30 seconds on, 30 second off

Fencing footwork 4 round

Fast retreat, run forward 45 seconds
Rest 45 seconds.

Cool down 

Stretch: HF, shoulders, calves, hamstrings
Rehab: SI AT

Summer routine: Workout 18

12:30 Gym

Warmup

Rower 3 minutes

Workout:

Squat: 15x95, 2x8x135
Press 3x8x65
Cleans 3x5x95

Sittups 2x20

Cool down
Stretch: Splits, quads, HF, chest, hamstrings
Rehab: SI and AT
Back feeling much better

Swimming

19:15 pool

Swimming 25 minutes

Stretch: HF, calves, chest
Rehab: SI and AT

Swimming

18:30 pool

Swimming 25 minutes

Stretch: HF, calves
Rehab: SI and AT

Swimming

19:15 pool

Swimming 45 minutes

Stretch: HF, calves
Rehab: SI and AT

Summer Routine: Workout 17

18:20 Gym

Warmup

Rower 3 minutes

Dumbell clean and press: 5x5x30
Squat: 15x95, 2x8x135
Farmer's walk 50lbs

Frog kicks unsupported 2x25
Rehab SI and ankles.

New gym. Busy gym so had no option but dumbbells or wait so chose the former. Tweaked my back squatting last Friday so dropped the weight and focused on form.

Trying out a new gym

16:00 Gym

Warmup

3 minutes rower

Front squat 3x5x95
Pullups 3x8

Swings 3x20x50 alternating
Skipping 1 minutes

Rehab: SI, AT
Stretch: Quads, chest, calves, hip flexors

A little small, a little crowded but very convenient.

Summer Routine: Workout 16

12:15 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4 x155, 185,205
Bench Press 2x8x135
Machine high row 2x8x130
Frog kicks 2x30
Calf raises 3x30


Stretch: Quads, HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30

Swimming, mostly crawl, 45 minutes.

Swings and pushups

19:00 Home



19:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

Swings 10x10
Pushups 10x5

Rehabs: Ankles, AT, SI
Stretch, bretzel, hamstrings

Swimming

18:30

Swimming, mostly crawl, 45 minutes.

Rehab AT: 2 minutes balance training each foot.

Summer Routine: Workout 15

13:00 Gym

Warmup

Rower 3 minutes

Workout

Triset of:
Squats 8,6,4x135
Press 8,6,4x 85
Clean 8,6,4x 95

slat board Situps 20x10
L-Fly 2x10x7.5


Stretch: Hip flexors, chest, quads
Rehab: SI and Ankle

Run

18:30 Home

Run 22:30 Average HR 135.

Stretch: Quads, calves
Rehab: AT

Summer Routine: Workout 14

17:00 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4 x155, 185,195
Bench Press 2x8x130
Machine high row 2x8x110
Standing Calf raises 2x15x90
Frog kicks 2x25

Swim 15 minutes.

Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30

Swimming, mostly crawl, 45 minutes.

Rehab AT: 2 minutes balance training each foot.

Swim and run

16:30 Pool

Swim 20 minutes

18:30 Home

Run 22"57" Average heart rate 135.

Stretch: Low lunge, calves
Rehab: AT, SI

Swimming

18:30 Pool

45 minutes backstroke and freestyle.

Rehab AT and SI

Summer routine: Workout 13

12:05 Gym

Warmup

Rower 3 minutes

Workout

Squats 2x8x155
Press 8,6,4x 65,85,100
Clean 8,6,4x 95, 105,115
Slantboard Situps 2x20x10
L-Fly 2x10x7.5


Stretch: Hip flexors, chest, hamstrings
Rehab: SI and Ankle

Swings etc.

19:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

Pullups 10
GS 10

Pishups 10,9......2,10
Swings 1,2....10


Pullups 10
GS 10



Rehab SI, AT
Stretch: Chest, hamstrings.

Swimming

18:30 pool

Swim 50 minutes

Rehab: AT

Summer Routine: Workout 12

17:00 Gym

Warmup

Rower 3 minutes

Workout

Squats 8,6,4 x155, 185,190
Bench Press 2x8x125
Machine high row 2x8x100
Standing Calf raises 2x15x90
Frog kicks 2x25


Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30 pool

Swim 45 minutes

Rehab AT

Run

18:30 home

Ran 22:30 minutes.
Average HR 137

Stretch: Quads, calves, bretzel, chest
Rehab: SI, AT