Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8

Workout

TGU (from the top) 3x8 each side
10,9...2,1 of

Pushups
Swings 20Kg

Cool down:

Stretch: Wall qud, hamstrings, chest
Rehab SI

Home workout

17:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
Stretch: low lunges

Workout

1,2,3,4,5,4,3,2,1 (25) of

KB Press 16
GS 16
Pullups

Cool down:

Stretch: Chest, hamstrings.
Rehab SI

Swimming

11:00 Pool

Freestyle drills: 40 minutes

Stretch: Chest
Rehab: SI

Fencing practice

11:45 Fencing

Warmup

Lesson

Drills

Bouts:

1. A. 13-15
2. C. 15-5
3. B. 15-7

Stretch: Wal splits.
Rehab: SI

Swimming

17:30 Pool

Freestyle drills: 30 minutes

Stretch: Chest
Rehab: SI

Swimming

18:00  Pool

Freestyle drills: 30 minutes

Stretch: Chest
Rehab: SI

Swimming

20:30 Pool

Crawl drills 25 minutes interrupted by a fire alarm

Stretch: Chest

Fencing practice

18:20 Fencing

Warmup

Bouts: 

1. A. 1-5
2. B. 5-4
3. B. 5-3
4. C. 5-2
5. A. 5-4
6. B 5-4 (good comeback from 0-4 down)
6. A. 15-10
7. A. 7-15 (Lost control of distance after 5th touch.)

Cooldown

Stretch: Wall splits, front splits.
Rehab: SI

Swim and gym

09:30 Pool

Crawl drills 35 minutes

16:30 Gym

Warmup

Skipping bare foot 5 minutes.

Workout

Squat 15x145
Press 8x65, 6,65, 3x95
Pullups 2x8

Cooldown

Strech: Low lunge, front splits, chest
Rehab: SI

Fencing practice

11:30 Club

Warmup

Lesson

KB Snatches 5 per side on the minute for 7 minutes (70)

Footwork

Bouts:

1. C. 1-5
2. A. 5-4
3. A. 1-5
4. A. 15-6
5. C. 15-6


Stretch: Wall splits, low lunge
Rehab SI

Swimming

18:00 Pool

Crawl drills 30 minutes

Stretch: Chest

Swim and gym

12:00 Gym

Crawl drills 40 minutes

20:15 Gym

Warmup

Bench xx135
Bench machine 10x100
Squat 8x135, 6x155, 4x195
Deadlift 8x195

Cooldown
Stretch
Rehab SI

Swimming

10:45 Pool

Crawl drills 45 minutes.

Stretch: Chest

Swimming and kettlebells.

13:00 Gym

Crawl drills 30 minutes

Snatch 5x30 each hand on the minute for 6 minutes (60)

Stretch: Chest
Rehab: SI

Strength training

19:00 Gym

Warmup

Skipping 4 minutes

Workout

Squat 3x8x135
DL 2x8x135
Press 8,6,5x65,85,95

Cooldown

Stretch: Hip flexors, chest.
Rehab SI

Trained with my wife which was fun. Got a back spasm after last rep of press, not fun. I relaxed and flexed my upper back, keep tight.

Fencing practiec

18:30 Fencing

warmup

Bouts:

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

Stretch: Wall splits. arm bar.

Swimming

18:00 Pool

30 minutes crawl.

Stretch: Chest
Rehab: SI

Fencing practice

18:20 Fencing

Warmup

Bouts:

1. A. 7-15
2. C. 15-7
3. C. 15-10
4. C. 15-12
5. C. 15-5
6. A. 12-15

Bouts 2-4 were in a row. Interesting to watch my performance decrease as I tired.

Stretch: Wall splits.
Rehab: SI.

Strength training and swim

13:00: home then gym

Warmup

Intuflow: 15 minutes
KB Snatch; 5x16 each hand for 6 minutes (30)

Skipping 4 minutes
foot exercises.

Workout

Squat: 8x135, 6x155, 4x190
Bench 8x135
Machine bench 12x90

Swimming: 30 minutes crawl and backstroke.

Stretch: hip flexors, chest

Family swim

15:00 Pool

Family swim 40 minutes

Fencing practice

18:15 Fencing

Warmup

Bouts:

1. A. 8-15
2. A. 7-15
3. C 15-7
4. A. 10-15
5. A. 12-15

Stretch
Rehab SI

Swimming

17:50 pool

Swimming 40 minutes crawl.

Stretch chest
Rehab SI

Strength training

10:00 Gym

Warmup

skipping 4 minutes
foot exercises.

Workout.

Clean 4x3x115 then*
Squat 4x2x115

Press 8x85

Stretch
Rehab SI

* tweaked upper back on first pull of 5th set. Was planning to do 5 sets.

Fencing practice

19:00 Fencing

Warmup

Bouts:

1. C. 15-10
2. C. 15-10
3. C. 15-6

Stretch
Rehab SI