Home Workout

19:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Thoracic mobility:

Workout 

Press 3x8x8,12,16
Pullups (change grip) 3x8


Cool down:

Stretch: Frog, low lunge
Rehab SI

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

15 minutes
Swings 30 seconds 16kg
Footwork 1 minutes


Cool down:

Stretch: splits front and side
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts;

1. A. 3-15
2. B. 5-2
3. C. 5-2
4. C. 5-3
5. A. 0-5
6. A. 5-3
7. A. 8-15
8. C. 15-13

Stretch: Wall splits. Leg up wall

Fencing practice

18:15 Fencing

Warmup

Bouts

1. B. 15-7
2. C. 5-7
3.B. 15-6
4. B. 15-13
5. A. 8-15
6. C. 14-14

Stretch: Wall splits, chest

Home workout

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 10x8

Workout 

TGU 3x8
Swings 3x25x24

Circuit with band 3 times
Lateral raises 10
Bent over laterals 10
Seated press 10
Curls 10


Cool down:

Stretch: Chest
Rehab SI

Home workout

19:00 Home


Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

KB FS 5x5x32(12,20)
SS Pushups 5x15
SS Pullups 5x5


Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

12:15 Fencing

Warup

Lesson

Bouts:

1.A. 7-15
2. C. 15-10
3. B. 15-10

Stretch: Wall splits, low lunge

Fencing practice

18:30 Fencing

Warmup

Bouts:

1. A. 4-5
2. B. 4-5
3. C. 5-1
4. A. 4-5
5. B. 5-4
6. A. 5-3
7. B. 3-5
8. C. 15-7
9. B. 10-15

Stretch: Wall splits, quads.

I had real trouble finishing bout. In most of the close bout I reached 4 first, in one case was 4-0 up. I think I became hesitant and changed to a more defensive game plan, letting my opponent come back. Lesson learned, if something works don't change it. Each touch is the same be it the first or the last.

Home workout

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

SS Press 3x1,2,3x16
SS Pullups 3x1,2,3

Swings 20x20 on the minute for 10 minutes

Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts.

1. B. 5-2
2. C. 5-0
3. A. 5-2
4. B. 5-2
5. A. 4-5
6. B. 5-2
7. A. 15-10
8. C. 15-6

Stretch: Wall splits

I fenced well and moved well. The only bout I lost was very close. I was 4-3 up and lost and important touch. I was chasing my opponent and he did a good job of over extending me.

Ring workout

19:15 Home


A Single Leg Squat 2 8
Alternating sets
B1 Static lunge, rear foot elevated 4 15-20
B2 Chest Press 4 15-20
B3 Hamstring Bicycle (alternating) 4 15-20
B4 45-Degree Row 4 15-20

Stretch; quads, hamstrings, frog

The lunges and squats irritated my knees. I may keep some of the upper body stuff but will drop the lower body.

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 20 kg KB

Swings 1,2...9,10
Pushups 10,9...3,2,10

Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fence and run

12:00 Fencing club

Warmup

Footwork

Lesson

18:00 Home

Run 20 minutes

Stretch
Rehab

Home workout

15:30 Home

Warmup

Halos 10x12
KB hinge 2x10x12
GS 10x12

Workout 20 kg KB

10 minutes of

Swings 25 (100)
Pushups 20 (60)
Situps 15 (45)
GS 10 (30)
Pullups 5 (15)


Cool down:

Stretch: Chest, hamstrings, frog
Rehab SI

Fencing practice

18:15 Fencing

Warmup

Bouts

1. B. 15-7
2. A. 7-15
3. A. 8-15
4. B. 7-15

Stretch: Wall spits, chest
Rehab: SI, soft tissue glutes

Bout 2 and 4 had real issues controlling the distance. Bout 2 I was also making good preparation but not putting the point on.

18:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Press 5x8

Workout 19 kg KB

3 rounds of

Press 5
Lunge 5
Swings 30 (5 two handed, 5 left, 5 right)

One arm row 2x8


Cool down:

Stretch: Chest, hamstrings
Rehab SI, soft tissue glutes

Home workout

15:30 Home

Warmup

Squat stretch
Low lunge
Halos 10x8
KB hinge 2x10x8

Workout 20 kg KB

4 rounds of

Swings 25
GS 5
Pushups 10
Pullups 5


Cool down:

Stretch: Chest, hamstrings
Rehab SI, soft tissue glutes

Fencing practice

12:00 Fencing

Warmup

Footwork

Bouts:

1. B. 15-10
2. B. 15-8
3. C. 15-5
4. C. 15-15
5. B. 15-5

Stretch: Butterfly
Rehab: SI

Run and swing

19:00 Home

Run 15 minutes

Swings 10 minutes 15x20kg on the minutes

Stretch: Low lunge, butterfly, chest