Fencing practice

13:00 Fencing

Warmup

Bouts (part of team match)

1i. B. 5-5
2ii. B. 5-2 W
3i. A. 5-2
4ii. B. 5-9 L
5i. A. 3-5
6ii. A. 7-5 L
7i. B. 4-5
8ii A. 2-5 L

Stretch: Wall splits.

Home workout

18:45 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

Swings 1,2...9,10x24
Pushups 10,9...2,1

Cool down

Stretch:Low lunge

Ice skating 25 minutes mainly backwards.

Fencing practice

13:00 Fencing

Warmup

Bouts (team)

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

Stretch: Wall splits.

Fencing

13:00 Fencing

Warmup

Bouts (team)

1. A. 2-5
2. A. 1-5
3. B. 5-6

Bouts

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

Stretch: Wall splits, Hamstrings, low lunge
Rehab: SI

13:30 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

Swings 1,2...9,10 x 24
Pushups 10,9...2,1

TGU situps 10x8

Cool down

Stretch: Wall slits, hamstrings, low lunge
Rehab: SI.

Fencing Practice

12:00 Fencing

Warmup

Bouts.

1. A. 15-12
2. C. 8-4

18:45 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout

5 rounds of

One arm KB Press 5x16
GS 5x16
Pullups 5

Cool down

Stretch: Bretzel. hamstrings, chest
Rehab: SI.

Fencing Practice

18:30 Fencing

Warmup

Bouts

1. C 15-3
2. A. 15-10
3. C. 15-5
4. A. 11-15
5. A. 15-12

Bout 4 I started counterattacking into slow attacks believing I had the timing. I needed to work more on breaking up the attack with fake CA or line and then looking for opportunities.

Bout 5 the OP like to set up a CA with esquive either on my long attacks or when Opp did a setup attacks and closed me out as I took over. Once I removed the opportunity to do that I could score with good attacks and AIP.

Stretch: Wall splits
Rehab: SI.

Easy day

19:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 10x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Half TGU 5x8 each side

Stretch: Frog.
Rehab; Foam roll upper back, hips, SI.

Fencing practice

18:00 Fencing

Warmup

Drills

Bouts

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

Bout 3 I was 6-12 down and then really worked on taking control of the distance. Opp was attempting to walk the touch in and was open to AIP. When he rushed I mixed up CA and PR, this made him more uncertain of what distance to finish.

Stretch: Wall splits, low lunge, seated forward bend, chest
Rehab; SI

Run

17:00 Home

Run 20 minutes

Stretch: Calves, leg up wall, low lunge
Rehab: SI, roam roll ITB.

Fencing practice

12:00 Fencing

Warmup

Footwork

Bouts:

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

Stretch: Wall splits.
Rehab: SI

First three bout were drills where each touch had to be scored with a specific action.

Home workout

13:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8

Workout 

17 minutes
Swings 30 seconds 16kg
Footwork 1 minutes


Cool down:

Stretch: Frog, hamstrings, chest
Rehab SI. Thoracic mobility, forma roll ITB and quads.

Fencing practice

18:30 Fencing

Warmup


Bouts.

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


Stretch: Wall splits
Rehab: SI

Lost bout 2-3 because I rushed on the last touches. Really focused on working hard and good movement for the last three bout.

Home workout

16:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 8x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout 

Pullup 8

Swings 24 Kg 1,2...9,10
Pushups  10,9...2,1

Pullups 8


Cool down:

Stretch:  hamstrings, chest
Rehab SI, upper back mobility, foam roll quads.

Run

18:30 Home

Run 20 minutes

Stretch: low lunge, coush stretch, half piegeon, front splits.
Rehab: SI, forma roll hips, quads, ITB

Easy day

13:00 Home


Stretch: low lunge, frog, upper back mobility
Rehab: SI, foam roll hips, quads, ITB

Fencing practice

12:00 Home

Warmup

Bouts:

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

Stretch: Wall splits.
Rehab: SI

Home workout

16:00 Home

Warmup

Halos 10x8
KB hinge 2x10x8
GS 10x8
Pullover 8x8
Half kneeling press 5x8(both sides, both arms)
1Leg SLDL 5x8

Workout 

Half kneeling press 2,3,5,2,3,5,2,3x16
One arm row 2,3,5,2,3,5,2,3x16
GS 2,3,5,2,3,5,2,3x16


Cool down:

Stretch:  low lunge, hamstrings
Rehab SI

Fencing practice

18:30 Fencing

Warmup

Bouts:

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

Stretch: Wall splits
Rehab: SI

Run

18:30 Home

Run 20 minutes

Stretch: Frog, low lunge, upper back mobility
Rehab: SI

What a great evening and how even greater to be nearly over this flu. I've been wiped out for almost a week with fever and coughing. Started to feel human yesterday and better again today

Fencing Practice

12:00 Fencing Practice

Warmup

Bouts:

1. A. 1-5
2. A. 7-15
3. A. 7-15
4. B. 13-15
5. B. 10-6

Stretch: Wall splits, chest.
Rehab: SI