Strength training

12:30 Gym

Warmup

Rower 3 minutes

Workout:

Squat: 8x135, 6x155, 4x185
Bench Press 8x135
Maschine BP xx90
Pullups 8xBW+10
Pulldown 12 x90


Cool down
Stretch: quads, HF, chest, calves
Rehab: SI

Swimming

12:30 Pool

35 minutes crawl and back stroke.

Stretch: Chest
Rehab: SI

Fencing practice

19:00 Fencing

Warmup

Bouts:

1. A. 13-13
2. B. 5-1
3. C. 15-12

Stretch: Wall splits, low lunge, chest.
Rehab: SI

Swimming

18:00 Pool

Crawl and back stroke: 35 minutes

Stretch: Chest.
Rehab: SI

Fencing

18:45 Fencing

Quick warmup

Bouts:

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

Stretch: Wall splits.

Strength and conditioning

10:00 Gym

Warmup

Skipping 4 minutes bare foot.

Workout

Power clean (1) and Front Squat (3) 5 sets 115
RDL 12 x115
Press 8x85

Cooldown

Footwork: 10 minutes

Stretch
Rehab SI


13:00 Home

Intu flow 15 minutes

18:30 Pool

Swimming 30 minutes crawl and back stroke.

Foowork

13:30 Gym

Warmup

Barefoot skipping 4 minutes

Footwork: 15 minutes

Stretch
Rehab SI

Fencing

18:45 Fencing

Warmup

Cycle 2 miles
Joint mobility
Footwork

Bouts:

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


Cool down

Wall splits
Low lunge
Rehab SI

Lunch time swim

12:30 Pool

Backstroke and crawl 35 minutes

Stretch: chest
Rehab: SI

Fencing practice

18:30 Fencing

Warmup
Cycle 2 miles
Joint mobs
Foot work

Bouts:

1. A. 5-15
2. B. 5-1
3. B. 9-15
4. B. 11-15
5. C. 15-12
6. C. 15-13

Cool down

Stretch: Wall splits, hip flexors
Rehab: SI
Cycle 2 miles.

Gym and swim

12:30 Gym

Warmup

Skipping 4 minutes bare foot.

Strength Training

Squat 2x8x135
Pullups 8xbw+10
High Row 12x110
Press 8x85
Situps 2x20x10

Cool down

Stretch
Rehab SI and AT

18:00 Pool

Swimming 30 minutes

Run and swim

08:30 Home

Run 20 minutes
Stretch calves.

13:00 Home

Intu flow 25 minutes

16:15 Pool

Swimming with the children.

Rehab SI and AT

Strength and conditioning

09:30 Gym

Warmup

Barefoot skipping 4 minutes

Workout

Front Squat 2x8x95
Machine chest press 2x8x90
Wide Grip partial deadlift 12x135


Footwork

Technical 15 minutes

Endurance 4 times
45 seconds fast retreats, run forward
45 second rest


13:00 Home

Mobility, flexibility and Rehabs.

Wall splits.
Hip flexor stretch.
Intu Flow 25 minutes.

18:30 Pool

Back stroke and crawl 30 minutes.

Rehab AT and SI

Swimming

16:30 Pool

Crawl and backstroke 20 minutes.

Swimming

19:15 Pool

Crawl 45 minutes

Fencing practice

18:30 Fencing

Warmup

Bouts:

1. C. 15-10
2. B. 15-12
3. A. 11-15
4. B. 10-15

Stretch

Swimming

19:15 Pool

Crawl and some backstroke 45 minutes.

18:30 Gym

Warmup

Skipping 4 minutes bare foot.

Strength Training

Squat 8x165, 16x115
Pullups 8xbw
High Row 12x90
Press 8x85

Conditioning 

Skip 3 minutes
Burpess 1 minute

Skip 3 minutes
Burpess 1 minute

Skip 3 minutes

Cool down

Stretch
Rehan SI

11:00 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 5 times
45 seconds fast retreats, run forward
45 second rest

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Intu flow 20 minutes

Rehab: SI and AT.

Footwork and rehab

10:30 Gym

Warmup
Fencing footwork 15 minutes

Intu Flow 20 minutes
Full body stretch

Fencing practice.

18:45 Fencing

Warmup

Bouts:

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

Stretch
Rehab: SI

Fencing

18:40 Club

Warmup

Bouts:

1. A. 11-15
2. A. 11-15
3. A. 7-15

Stretch

New season, new location. It was good to be back.

Swimming

16:30 Pool

Swimming 25 minutes.

Conditioning

10:30 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 5 times
45 seconds fast retreats, run forward
45 second rest

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Rehab: SI and AT.

Conditioning

12:30 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 4 times
45 seconds fast retreats, run forward
45 second rest

Skipping 3 minutes

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Swim 20 minutes

Rehab: SI and AT.