SS - Workout 3

07:30 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS - Workout 2

08:00 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS - Workout 1

08:00 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS Warmup and Cool Down

The Simple and Sinister Warmup

I start with the 100 up minor just to get the juices flowing.

Then 3 rounds of 5 reps with a 8Kg kettlebell

Goblet Squat with a real emphasis on prying the hips open and getting depth
Halos.
Bridges with a yoga block between the knees. Looking to hold a 3 second max contraction at the top.

If anything is very tight I'll stretch it, especially the low lunge

The Cool Down

The 90/90 stretch:  Stretch over the front shin and then to front knee, rotate to other side and repeat. 2-3 minutes and 5 rotations minimum. This should be advantageous for my poor hip internal rotation.

The QL straddle: Assume a straddle position. Sit tall, reach the right arm over head and let the left forearm from to the inside of the left thigh. Reach with the right hand as if trying to touch the left toe but keep the waist long. Feel the stretch in the right QL.
Repeat on the other side and then 4 more times for no less than 3 minutes. My right QL is very tight, hiking my hip so hopefully this will help release it off.

I may also add a full straddle stretch at the end and possibly a counter stretch as well. The latter is the stretch I've been referring to as the upper back stretch.

Counter Stretch.

I plan to work on the warm up and cool down over the next week.

Simple and Sinister

Pavel's latest kettlebell manual. I bought the Kindle version. It's basically a refinement of Program Minimum from Enter the Kettlebell. It lacks much of the marketing and hype that padded out the earlier book. I found the explanatory passages easier to follow and the program better laid out.

It's a simple template of swings and Turkish getups done 3-6 days per week with a fortnightly "test." I intend to follow it for the first quarter of 2014.

I plan to follow this exclusively for strength and conditioning. I will be fencing twice a week and a will add in one other session of footwork and lung pad work.

Christmas rest

Christmas is fast approaching and I'm taking a much needed rest. It's been a crazy year with moving country, moving house, and some major projects at work. I really started to feel mentally and physically beaten up. I'm looking forward to eating, drinking and making merry.

Fencing Practice

19:00 Fencing

Warmup

Footwork

2 person team match

1. 20-19:  C. 3-5, C. 9-2
2. 20-18: C. 5-1, B. 5-2

3. 9-15

Lesson

last practice of the year.

Fencing Practice

18:45 fencing

Warmup

Footwork

Bouts

1. C. 15-13
2. B. 15-9
3. B. 15-10
4. B.12-15

Lesson

Stretch: quads

For teh last few weeks I've had an ongoing back spasm that finally resolved itself today. Half way though the first bout (1-7 down) I finally started to move well. 

I set up alot of touches using a half advance with a low invitation. Set up ripostes, stop hits and attacks. I should have abandoned a few more actions and set up again but worked as a good starting point.

Felt very ill during teh last bout, might have been the heat or a stomach bug my kid's have been suffering from.

Home workout - PM Conditioining

Home 14:15

Lunge Pad 15 minutes
 

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Wall splits. Hamstrings

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

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

Lesson

Stretch: Low lunge

Back was very stiif today, probably due to SI issue. I really wasn't moving well.

Home Workout - Strength

Home 19:15


Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5

Workout

Pullups 4x7
Press 4x5x16
GS 4x6x24


Cool down

Stretch: Low lunge, upper back

Leon Paul Cup

08:00 Venue

Warmup

Lesson

Warmup bouts

Second wave of poules. Lost all but one.
Eliminated after first round.

Results: http://fie.ch/Competitions/ResultsList.aspx?Key=B4B9BC075B1B44FA47CFCAC363D9D279

Stretch: wall splits.

Positives.

Preparation was generally good. All my equipment in good working order, plus I made sure I checked weights after each bout.
Arrived in plenty of time, good warm up.

Negatives.

I was carrying a number go injuries, writs, SI issues that were bothering me. I should have spend more time on trying to get the SI issue under control. It affected how well I moved.
I wasn't very imaginative. I needed to mix thinks up more, possibly a confidence issue.
I rushed my attacks, over over extending my self, leaving me open to simple parry riposte. I need to fight for the control of the middle and get into my distance, usually close that I was.
I needed more fencing fitness.

Actions.

Continue to work on the set up, be prepared to break of any action that isn't perfect.
Focus on injury control, relation and joint mobility - more intu flow?

Fencing Practice

19:15 Fencing

Warmup

Lesson

Footwork

Bouts

1. A. 0-5
2. B. 3-5
3. B. 5-3
4. A. 5-3
5. B. 3-5

I feel liked the walking wounded at the moment. Injured wrist, aching left knee, neck spasm and my SI is acting up. The next few days I'll focus on getting this under control. I wasn't moving well for the first two bout. At the competition I need to warm up really well to get the kinks out.

Plan for Sunday comp.

Rest as much as possible.
NSAIDs
Some light stretching.
Sports massage
Strap writ on day.
Egoscue to get SI in place.

Home Workout - PM Conditioning

Home 19:15

Warm up (8kg)

100 up minor
Hinge 2x10
Halo 10
GS2x5

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Egoscue e-cises.
Stretch: Low lunge

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-8
2. B. 14-15
3. C. 9-15
4. B. 9-15

Lesson

Stretch: Low lunge, upper back.

I had very little energy tonight. I feel like I'm coming down with something.

Luneg pad and Run

13:00 Home

Luneg Pad 20 minutes

Run 2 miles.

Stretch: Calves, low lunge, upper back

Home Workout - Strength

Home 12:15

Luneg Pad 15 minutes

Warm up (8kg)


Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5
1 leg SLDL 5

Workout

Pullups 3x7
Press 3x5x16
GS 3x6x24

Bridge 10
One leg bridge 10


Cool down

Stretch: Low lunge, upper back

Fencing Practice

18:45 Fencing

Warmup

Bouts

1. B. 15-8
2. A. 7-15
3. C. 15-11

Lesson

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts:

1. C. 15-7
2. B. 12-15
3. A. 13-15

Fenced well but majority of lost points were due to impatience. If a situation is not good, abandon it and set up again. This needs both patience and hard work. My final opponent was very good at this, setting up, breaking off and setting up again.

I injured my wrist last night. I need to be carefull with it as I have a competition in 10 days.

Lunge Pad

19:30 home

100 Up Minor

Lunge pad 20 minutes

Stretch: Chest, low lunge, e,cises.

Home Workout - Strength

Home 19:15

Warm up (8kg)

100 up minor
Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5
Low lunge

Workout

Pullups 5x6
Press 5x5x14
GS 5x5x24

Bridge 2x10
One leg bridge 2x10


Cool down

Stretch: Low lunge, upper back

Home Workout: PM Conditioning

11:30 Home

Lunge pad 20 minutes.

Warm up (8kg)
100 up minor
Hinge 2x10
Halo 10
GS2x5
Low lunge

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Egoscue e-cises.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

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

Lesson

Second last bout was pretty bad matured but good practice for keeping a cool head and sticking to a game plan. I needed to leave before the last bout ended so rushed it

Home Workout

Home 19:15


Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling press 2x5

Workout

Pullups 4x6
Press 4x5x14
GS 4x5x24

Stretch: Low lunge after each set.

Cool down

Stretch:  bretzel, glutes

Home workout

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5
1L SLDL 5

Workout

TGU 3 each side

Lunge pad 20 minutes

Cool down (8kg)

Stretch: Low lunge, glutes

Fencing Practice

18:45 Fencing

Warmup

Drills

Bouts.

1. B. 5-0
2. B. 5-2
3. C. 15-7
4. C. 15-7
5. B. 12-15

Lesson

Last bout was very athletic and I ran out of steam.

Stretch: Wall splits

Home Workout

11:30 Home

Lunge pad 20 minutes.

Warm up

Pilates 20 minutes

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge,

Fencing Practice

18:50 Fencing

Warmup

Footwork

Bouts.

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

Lesson

Stretch: Wall splits.

Home Workout

Home 19:45


Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout

Pullups 3x6
Press 3x5x14
GS 3x5x24

Stretch: Low lunge after each set.

Cool down

Stretch: Thomas stretch, bretzel, glutes

Fencing practice

18:45 Fencing

Warm up

Drills

Bouts:

1. B. 15-9
2. C. 15-7
3. B. 9-15
4. A. 9-15

Very rushed and unimaginative in last two bouts. Need to settle down and work on opetions.

Run in the Woods

09:30 Home

Run 30 minutes

Lunge pad 20 minutes

Stretch: Low lunge, hamstrings, upper back

Home Workout

18:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24kg)

Swings1,2...9.10
Pushups 10,9...3,2,10

Cool down

Stretch: Upper back,hamstrings.

Hotel Gym

Hotel 19:05

Warm up

Thread mill 3 minutes
Stretch:Low lunge

1 set of each exercise

Workout

Pullups 5x5
Press 5x5x12
GS 5x5x20

Stretch: Low lunge after each set.

Front and side planks

Cool down

Stretch:  hamstrings

Bust week, at a work training event. I was happy to squeeze in some gym time.

Leon Paul Open

08:30 Leon Paul Fencing Centre

Won my poule. Bye in the 96 and won 64 DE easily. I probably got the best draw I could have for the round of 32. Unfortunately I didn't have a good plan. My opponent like to attack with a slow advance. My attempts to counter attack failed. Compound attacks in prep did work but I started doing them too late. I should have focused on attacking as his defensive skills weren't particular good. My mistake was trying to solve teh problem technically rather than tactically.

The otehr issue I had was weapon problems. A lot of failed weapons,. I probably need better weapon mainteance and probably more foils.

Overall though lots of positive. I warmed up and prepared well. I fenced well in poules and up to the last DE, had a plan and executed it.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

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

Lesson

Fencing practice

19:10 Fencing

Warmup

Footwork

Bouts:

1. A. 4-5, 3-5
2. C. 5-2, 5-1
3. B. 5-0, 5-1
4. C 5-1, 5-1
5. B. 5-0, 5-1.

Stretch: Hamstrings.

Home Workout

16:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
100 up minor

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge, wall splits.
RehabL E_cises

Easy Day

19:35 Home

Warm up

100 up minor
Upper body joint mobility

Lunge Pad 20 minutes.

Home Workout

18:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5


Workout (24)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge, wall splits.

Run

13:00 Home

Lunge Pad 20 minutes

16:30 Home

Run to local park, three times around and back

Stretch: Low lunge, high lunge

Home Workout

Home 19:00

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5

Workout

Pullup 5x5
Press 5x5x12
GS 5x5x20

Cool down

Stretch: Upper back, low lunge, Thomas stretch.

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout

Swings 4x25x24Kg
TGU 3x12

Cool down

Stretch: Upper back,hamstrings.

Fencing Practice

18:45 Fencing

Warm up

Footwork.

Bouts:

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

Lesson

Stretch: Wall splits.

Home Workout

16:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24kg)

Pullup ups 3x5

Swings1,2...9.10
Pushups 10,9...3,2,10

Cool down

Stretch: Upper back,hamstrings.

Fencing Practice

19:10 Fencing

Warmup

Footwork

Bouts:

1. B. 5-4, 5-4
2. B. 3-5, 4-5

Lesson

Stretch: Wall splits

Felt pretty wiped out physically and mentally.

Easy Day

20:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
Face the wall x5

Work out (8kg)

TGU 5 each side.

Cool down

Stretch: Low lunge, upper back, calves.

Fencing Practice

19:0 Fencing

Warmup

Footwork

Lesson

Bouts: ("squash" rules)

1. B. 5-0
2. B. 5-0
3. B. 5-2
4. B. 5-2
5. C. 5-3
6. A. 2-5

Stretch: Wall splits

Home workout

15:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
100 up minor

Workout (24Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Pullups 3x5

Cool down

Stretch: Upper back, low lunge, wall splits.

Work Gym

Work: 08:35

Warm up

Rower 3 minutes
Stretch:Upper back
100 Up minor
1 set of each exercise

Workout

cable Row 5x5x12
Press 5x5x12
GS 5x5x18 (focus on depth and form)

Stretch: Low lunge after each set.

Ab wheel 10

Cool down

Stretch: Upper back,lower back, hamsrings

Home Workout

14:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24kg)

Chin ups 3x6

Swings1,2...9.10
Pushups 10,9...3,2,10

Cool down

Stretch: Upper back,hamstrings.

Fencing Practice

18:45 Fencing

Warmup

Footword

Lesson

Bouts:

1. B. 11-15
2. C. 15-7
3. C. 6-7 (abandoned due to foil failing)

Hit and run

15:30 Home

Lunge Pad 20 minutes

Stretch: Chest, upper body
100 up minor

Run to park

Hill sprint 7

Jog back

Stretch: Calves, quads
Rehab: Foam roll legs.

Home workout

16:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
100 up minor
Pullups 2x5

Workout

18 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge, wall splits.

Work Gym

Work: 08:35

Warm up

Stretch: Low lunge
100 Up minor
1 set of each exercise



Workout

Pull downs 4x5x12
Press 4x5x12
GS 4x5x18

Plank, regular, each side 60 seconds
One leg bridge 10

Cool down

Stretch: Upper back,lower back, hamsrings

Fencing Practice

19:15 Fencing

Warmup
Footwork

Bouts:

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

Lesson

Stretch: Wall splits.

East Day

Home 19:00

Warm up (12kg)

Halo 10
Wall squats 2x10
Swings 25

Workout (12kg)

TGU 3each side

Cool down

Wall splits, upper back.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. B. 15-11
2. C. 15-1
3. C. 15-6
4. B. 15-10

Lesson

Stretch: Low lunge

Made good use of line to set up counter or parries. Some nice relaxed attacks especially in bout 2.  Bout 4 I rushed my attacks a little, need to break of ans reset if the time isn't right.

Hit and run

09:30 Home

Lunge Pad 15 minutes

Stretch: Chest
100 up minor

Run 5K

Stretch: Calves, leg up wall, low lunge.

Thank you http://gb.mapometer.com

Home Workout

Home 16:00

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5
100 up minor

Workout

Pullup 4x5
Press 4x5x12
GS 4x5x20

Cool down

Stretch: Upper back, wall splits., calves

Home Workout PM Conditioning

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling press 5
1 leg SLDL 5

Workout

15 minutes of
Swings 30 seconds
Footwork 1 minute.

Suitcase carry
KB bottoms up carry

Cool down

Stretch: Upper back, Thomas stretch, glutes

Fencing Practice

19:25 Fencing

Warmup

Footwork

Bouts:

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

Stretch: Wall slits, low lune
Rehab: Foam roll quads

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1.A. 1-5
2. A. 3-5
3. B. 4-5
4. B. 5-4
5. B. 2-5
6. B. 5-0
7. B. 15-11
8. B. 15-7
9. A. 5-2

Lesson

Stretch: Quads

Home Workout

Home 10:30

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5

Workout

Pullup 3x5

Press 3x5x12
GS 3x5x20

Cool down

Stretch: Upper back, wall splits., calves

Home workout

18:30 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
1 leg SLDL 


Workout

15 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, leg up wall, calves

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts: (each starts with a drill working at end of piste)
1. C. 5-2
2. C. 5-1
3. B. 4-5
4. B. 5-3

Lesson

Stretch: Wall splits

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
Pullover 10
1 leg SLDL 5


Workout (20kg)

Pushups 10,9...3,2,10
Swings10x10

Planks: Front, each side, back, bridge 30 seconds each


Coodown

Stretch: Upper back,  quads,low lunge, chest

18:50 Fencing practice

Warmup

Footwork

Bouts

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

Stretch: Wall splits. Upper back

Essex Open

08:30 Competition

Warmup

Warmup bouts.


Poules: Won 4, lost 2

DE 128 Bye
DE 64 15-10
DE 32 11-15

Cool down

Stretch: Wall splits, upper back.

Fencing Practice

18:45 Fencing

Warmup

Fotwork

Bouts:
1. B. 15-7
2. B. 15-7
3. C. 15-7

Lesson

Home workout

19:30 home

pre warmup knead bread for 12 minutes.

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
1 leg SLDL 5


Workout

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, leg up wall, calves

Really focused on form during warmup

Fencing Practice

18:45 Fencing

Warmup

Fotwork

Bouts:
1. A. 3-5
2. C. 5-1
3. C. 5-2
4. C. 5-1
5. B. 5-1
6. A. 3-5
7. C. 5-0
8. A. 2-5
9. C. 4-5

Lesson

Stretch: Wall splits, upper back

Hill sprints

09:30 Home

Warm-Up

100 up minor
100 up major

Walking lune, cross overs, high knees etc

Easy run to park, about 10 minutes.

Workout

Hill sprints 6.
Cool down
Easy run home
Stretch upper back, low lunge
Rehab: E-cises

Lunge pad

16:00 Home

Lunge pad 25 minutes.

Fencing Practice

19:00

Warmup

Bouts.

1. C.15-5
2. C . 10-2
3. C. 10-6
4. B. 14-15
5. B. 15-13

Stretch: Wall splits

Felt pretty tired tonight. Lots happening. Fourth bout had a few bad calls, but I wasn't working hard enough. Need to dig in and work for every point.

Home Workout

19:00 Home

Badminton 30 minutes

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15


Workout

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, wall splits. baby roll.

I'm going to drop the number of reps and focus on form on my warm up. My form deteriorates as I rush though the reps. This is especially true on the squats.

Footwork:

• I'm focusing on keeping the outside edge of my left food in contact with the ground. This prevents my knee from dropping in.
• Letting my right foot point slightly inwards. This prevents my hip from twisting on the advnace. It seems to make my hips happier but I need to see if it makes my knees worse.
• Tucking my chin. and keep my neck in a better position.

Hill Sprints

15:30 Home

Lunge pad 20 minutes.

Warm-Up

100 up minor
100 up major

Walking lune, cross overs, high knees etc

Easy run to park, about 10 minutes.

Workout

Hill sprints 6.
Cool down
Easy run home
Stretch upper back, low lunge

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
TGU3

Workout (20kg)

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

GS 3x5

The 100-Up Minor
100 up major


Coodown

Stretch: Upper back, hamstrings, quads, chest

Fencing Practice

18: 30

Warmup

Drills

Bouts.

1. A. 7-15
2. B . 15-10
3. C. 15-6
4. B. 15-12
5. B. 11-15

Stretch: low lunge

First fencing in nearly a month and I felt it. I tended to rushed and really got punished for this in the last bout.

Lunge and lunge

19:00 Home

Joint mobility upper body
100 up minor


Lunge pad: 20 minutes
Badminton 20 minutes

Stuff

09:00 Home

Lunge pad 20 minutes

Warm-Up

100 up minor
Upper body mobility
 Easy run to park, about 10 minutes.

Workout

Hill sprints 4.

Cool down
Easy run home
Stretch upper back, wall splits.

19:00 Home

Badminton in the garden

 

Raquets

19:00 Home

Badminton in the garden

Work Gym

17:00 Work Gym

Warmup

Rower 2 minutes
Machine row 10x9
Press 8x12
FS 5x12
Low lunge

Workout

Machine row3x10x12
Press 8,8,6x14

FS 3x5x14

100 up minor

Cool down

Low lunge, upper back, wall splits

Back Garden

12:00 Home

Lunge pad: 25 minutes

19:00 Home

Badminton 30 minutes

Hill Sprints

19:00 Home

Warm-Up

100 up minor
Easy run to park, about 10 minutes.

Workout

Hill sprints 5.
Cool down
Easy run home
Stretch upper back, wall splits.

Badminton

19:00 Home

Badminton in the garden 40 minutes

Lunge pad 15 minutes

Stretch: Upper back

Lunge pad

10:00 Home

Lunge pad: 25 minutes

Stretcj chest

Easy Sprints

13:00 Home

Lunge pad: 25 minutes

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so.

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back, wal splits.

Back Garden

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
TGU 1
Bretzel

Workout (20kg)

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

The 100-Up Minor

Coodown

Stretch: Upper back, hamstrings, wall splits

Fun stuff

Home: 1915

Warm up

100 up minor.

Badminton in the back garden

Workout

Hill sprints 4

Cool down

Stretch: Wall splits, upper back.

Home wrokout

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
Pull overs 15
Situps 15
TGU 1
1 leg SLDL 8


Workout (20kg)

GS 3x5

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

The 100-Up Minor


Coodown

Stretch: Upper back, hamstrings, wall splits

Back Garden

19:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10

The 100-Up Minor
Workout (20kg)

GS 3x5

Pushups 10,5,10,5,10,5,10,5,10,5,10,5
Swings 5,10,5,10,5,10,5,10,5,10,5,10


Farmer/waiters walk 5 lengths of garden.



Coodown

Stretch: Upper back, hamstrings, quads

Easy sprints

11:30 Pool

Very easy swimming. 30 minutes.

13:30 Home

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Back Garden

19:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10
Kneeling press 8

Workout (20kg)

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

The 100-Up Minor and major

Coodown
Stretch: Upper back, hamstrings, quads

Work gym

08:40 Work gym

Warm-up

Cross trainer 3 minutes.
100up minor

Workout (16kg)

Dumbbell bench press 5x5
Dumbbell bent over row 5x5

Cool down

Stretch: Upper back, chest, quads, low lunge, hamstrings

Easy sprints

17:30 Home
 
Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Fencing Practice

19:15 Fencing

Warmup

Footwork

Lesson

Bouts

1. B. 5-3
2. C. 5-1
3. B. 5-1 (nice use of line)
4. B, 5-1
5. B. 5-3
6. C. 5-1
7. B. 5-3
8. C. 5-1
9. C. 5-3
10. 5-2
11. C. 5-4 Bit rushed, bit tired

Stretch: Wall splits

Back garden

16:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10
One arm row 10
The 100-Up Minor

Workout (20kg)

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

Farmer/waiters walk: 4 length of garden

Coodown
Stretch: Upper back, hamstrings, quads

Easy sprints

14:00 Home
 
Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges
 Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings.

Back garden

16:00 Home

Warm up (8kg)

Hinges 15
Halo 15
Hinges 15
GS 15
TGU 1
The 100-UpMinor and Major

Workout (20kg)

Pullups 6
GS 5

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

Pullups 2x6
GS 2x5

Coodown
Stretch: Upper back, hamstrings, low lunge

Easy day

19:30 Home


Leg up wall
Quad stretch
Wall splits 12 minutes

Fencing Practice

19:15 Fencing

Warmup

Footwork
Lesson

Bouts.

1. B. 15-12
2. B. 12-15



Stretch: Wall splits.

I rushed bout 2, most of Ops hist were stop hits. Needed to set up and control distance better.

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Snatches 10
TFU 1


Workout (16kg)

3 ladders of
Clean and press 1,2,3

Loaded carry(waiter.farmer) 4 length of garden and swap

Cool down

Stretch: Upper back, low lunge, high lunge, lunge with twist

My SI is complaining about this workout, as is my right elbow and left shoulder. Will chnage next week.

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Kneeling press 10


Workout (13kg)

3 ladders of
Clean and press 1,2,3

GS 3x5


Swings 4x 1 minutes with 1 minutes fencing footwork

Cool down

Stretch: Upper back, low lunge, chest, hamstrings, calves

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Kneeling press 10
TGU 1 each side

Workout (12kg)

4 ladders of
Clean and press 1,2,3

Pullups 3x5


Farmers walk 4 lengths of garden 16Kg.

Cool down

Stretch: Upper back, low lunge, chest, pigeon, calves

Lowering the KP from rack seems to tweak my right elbow. I need to focus on keeping it tight.

Fencing practice

19:15 Fencing

Warmup

Footwork

Bouts.

1. A. 6-15
2. B.15-11
3. C. 15-7




Stretch: Wall splits.

In bout 1.

Op feint in one line, drwas counter or parry and finishes in othe rline. Need to make false action and pull back.
More progressive with hand ro avpid CA.
Lost about three point as I did a counter 5, flick reposte that did not turn on a lamp.

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
TGU 1 each side

Workout (12kg)

3 ladders of
Cleand and press 1,2,3
GS 5

Snatches 5 minutes 15 seconds on, 15 off.

Cool down

Stretch: Upper back, low lunge, chest, hamstrings, splits.

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
TGU 1 each side

Workout (12kg)

5 ladders of
Cleand and press 1,2,3
Front squat 3 (+3)

Swings 4x25x16kg

Basic tumbling

Cool down

Stretch: Upper back, low lunge

Friendly competition

14:00 Warm up

Poules 5-0

DE 10-5
Final 10-5

Stretch: Wall splits.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts.

1. B. 15-7
2. B. 15-11
3. A. 6-15
4. B. 11-15

Lesson

Stretch: Leg up wall, low lunge

I had nothing for teh last two bout, totally exhausted.

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts

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

Lesson

Stretch: Wall splits.

Replaxed the sockliner in my shoes with an orthotic insert, my knees are happier.

Swings and pushups

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Frog stretch

Workout (20 kg)

Swings 10x10
Pushups 10,9...3,2,10

Cool down
Low lunge, upper back, hamstrings

PM

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15

Workout (8 kg)

TGU 5 minutes

Cool down
Upper back, low lunge.

Hotel Gym

07:00 Hotel Gym

Warmup

1 arm bench
GS
Hinge

Workout

One arm Bench  3x10x25lbs
One arm row 3x10x25lbs
GS 3x10x25lbs
Hinge 3x10x25lbs

Stretch
Chest
Upper back
Hamstrings
Low lunge

Hotel Gym

07:00 Hotel Gym

Warmup

Halos
Press
GS
Hinge

Workout

Press  3x10x20lbs
Cleans 8,5,1
FD 3,2,1

Stretch
Wall splits
Upper back

Hotel Gym

07:00 Hotel Gym

Warmup

Kneeling press
Hinges.
GS
One arm bench

Workout

One arm bench 3x10x20lbs
Hinges 3x10x20
Waiters walk 30 feet

Stretch
Quads,
Upper back
Chest

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

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

The first bout I could not find teh opponents timing. It seemed like I had lost of time for a CA but his finish was very fast.

Final bout I was rushed and tired. I hate clock watching

Fencing Practice

19:30 Fencing

Warmup

Footwork

Bouts

1. B 15-7
2. A. 13-15

Lesson

Stretch: Wall splits
Rehab: E-cises 15 minutes

Rushed warmup today. Old injuries aching, especially knees. may be dues to summer cold and a few nights of bad sleep. Fenced god relaed fencing.

Second bout got hit flat footed a few times. Need to be alert when in distance.

Swings and pushups

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15

Workout (20kg)

Swings10x10
Pushups10,9...2,1

Cool down

Egoscue e-cises 15 minutes
Stretch: Chest and low lunge

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pushups 15
Situps 15
1H Swings 20

Workout (12kg)

5 ladders of
Cleand and press 1,2,3
Front squat 3 (+3)

Pullups 3x6

Cool down

Rehab: Egoscue e-cises 35 minutes

Fencing Practice

19:15 Fencing

Warmup

Footwork


Lesson

Bouts (squash rules)

1.B. 5-1
2. B. 5-1
3. B. 0-5
4. A. 5-0

Stretch: Wall splits
Rehab: SI

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts

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

Stretch: Wall splits

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pushups 15
Situps 15
1H Swings 20

Workout (12kg)

3 ladders of
Cleand and press 1,2,3

Front squat  3x3,2,1

Pullups 3x5

Cool down

Rehab: Egoscue e-cises 35 minutes

TGU

19:30 Home

Warmup 12Kg

Halos 2x10
KB hinge 2x10
Goblet squats 10


Workout (10 kg)

5 minutes
TGU

Cool down


Rehab: Egoscue e-cises 35 minutes

Kettlebells and gardening

09:30 Home

Warmup (8kg)

Halos 2x15
Hinges 2x15
GS 18
Kneeling press 2x8

Workout (20kg)

Swings 10x20

Between sets cutting down and hacking up tree brances.

Tumbling: Forward roll, backwards roll, should roll, cartwheels

Cool down

Strtch: Wall splits, lunge.
Rehab: Egoscue e-cises 35 minutes

Easy day

19:00 Home

Rehab: Egoscue e-cises 35 minutes

TGU

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15

Workout 8 kg)

5 minutes
TGU

Cool down

Stretch:: Frog, calves, hamstrings, bretzel, upper back
Rehab: SI

Swings and pushups

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
Kneeling press 2x8
Pullovers 15

Workout (20 kg)

Swings 10x10
Pushups 10,9...3,2,10

Cool down
Yoga
Rehab: SI

Easy Day

17:00 Home

Yoga 15 minutes.
Rehab SI

Easy day

17:00 Home

Yoga 15 minutes.
Rehab SI

Chichester Open

08:40 Fencing competition

Finished last 16.

Warm up and preparation were all good. Got a good general warmup and a warmup bout ine.

Dropped one bout in first poule an two in second. Fenced well in first poule but was a little tight in the second.

Lost in round of 16 14-15.I was ahead the whole time. I scored good touches with AIP. After second period he started to pull me forward by retreating to the end of the piste. I should have just run down the clock rather than engaging with him. At 14-13 I counterattacked into one slow attack and then did a rushed attack where he scored a stop hit.

Easy day

13:00 Home

Warmup (8Kg)

KB Hunge 2x15
Halos 15
GS 15

Yoga 15 minutes
Rehab SI

Mediation 12 minutes

Fencing Practice

19:00 Fencing club

Warmup
Footwork

Lesson

Bouts:

1. A. 1-5, 5-4, 2-5 L
2. C. 5-2, 5-2 V
3. C. 5-2, 5-2 V
4. C. 5-1, 5-2 V
5. B. 5-5, 5-2, 4-5 L

Stretch: Wall splits
Rehab: SI

Generally fenced well, rushed the final bout.

Fencing Practice

19:15 Fencing

Warmup

Footwork

lesson

Bouts:

1. B 11-15

I controller the bout reasonably well but need to work on the following.

• A little more patience. Opponent is rather and can often get a stop hit if I do a long attacks. That said I was against the clock as I needed to catch a train.
• Need to be more active as we jockey for position. He has a good long attack, but he needs time to set it up. I need to disrupt his set up with more attacks on his blade intersperced with stepping in early. Even if I don't score on those attempts it will affect his confidence in his actions.

The Wednesday evening session is always a rush for me. It starts later and after footwork and a lesson I don't have much time for bouting. 

Program Minimum

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15
Floor press 8
Plank row 5
One arm overhead squat. 1

Workout (20 kg)

12 minutes
Swings 30 seconds
Footwork 1 minute

Cool down

Stretch: Hamstrings, bretzel, upper back
Rehab: SI

Yoga

13:00 Home

Yoga 25 minutes

Mediation 5 minutes.

Program Minimum

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15
Low lunge


Workout 8 kg)

5 minutes
TGU

Cool down

Stretch:: Frog 5 minutes
Rehab: SI

Meditation: 12 minutes

Nice session, felt loose and relaxed afterwards. I rarely record when I mediate but I's say i average 6 days a week.

Work Gym

08:40 Work gym

Warmup

Rowers 3 minutes
Sets of press, GS and row.

Workout

Dumbbell BP 3x10x18
One arm row 3x10x18

Clean and FS: 16 kg each sde
8,3,5,2,3,1

Ab wheel 3x10

Cool down

Rehab: SI
Stretch: Low lunge, upper back, wall splits.

Fencing Practice

18:50 Fencing

Warmup

Drills

Bouts.

1. C. 5-3, 5-0
2. C. 5-3, 5-1
4. B. 5-3. 5-2
4. C. 5-3, 5-2
5. C. 5-2, 5-1

Lesson

Stretch: Quads
Rehab: SI

Fencing Practice

19:20 Fencing

Warmup

Footwork

Bouts

1. B. 10-15
2. C. 15-7
3. C. 15-8

Stretch; Wall splits

In bout 1. I mainly got hit with long arm stop hits or will my AIP called as Op attacks. For the first I nmore patience, stealing more distance, and setting up shorter actions. For teh second I need to eliminate these actions if the referee can't see them.

Program Minimum

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15
Floor press 8
Plank row 5

Workout (20 kg)

12 minutes
Swings 30 seconds
Footwork 1 minute

Cool down

Stretch: Hamstrings, calves, groin, upper back, bretzel
Rehab: SI

Yoga

19:30 Home

Yoga 15 minutes
Rehab SI

7 Minute workout.

16:00 Home

Warmup (8kg)

Halos 15
KB Hinges 2x15
GS 15

Workout (20kg)

Swings 4x25

7 minute workout

I'm going to create the 6 minute workout.

Yoga 15 minutes
Rehab SI

Work Gym

08:40 Work Gym

Warmup

Elliptical 5 minutes
Warmup set of each exercise.

Workout 18Kg

1 arm bench 3x8
1 arm row 3x8
Goblet squat 3x8
Ab wheel 3x8

Stretch: Upper back, chest, quads, wall splits
Rehab: SI

Fencing Practice

18:45 Fencing

Warmup

Footwork

Lesson

Bouts:

1. B. 15-10
2. C. 15-7
3. B. 15-10
4. B. 8-15

Stretch: Wall splits.
Rehab:SI

Longer warmup really helped, but having really bad SI pain.

Last bout I was pushed for time and started to rush at the end. The Op does three thing.s

Fast attack with hand back, finish to the shoulder.

When attacked either.
Long arm stop hit.
Or covers up and either CA or wide parry
Ducks, again with covering.

Need to set up constant pressure and start from my distance. Also need to move around more to set up opportunities
Long attacks with be stop hit so need to take up distance.
fast attacks are likely to be caught up in squirming, so slow start or single tempo actions.
Movement is poor so move him around to set up opportunity
Needs a while to set up an attack so disrupt his preparation.

Yoga

19:30 Home

Primary series express.

Run

19:00 Home

Up hill and down dale 20'30"

Stretch: Quads, low lunge, calves.
Rehab: SI

Swings in the garden

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
1 leg SLDL 2x5
Kneeling press 2x5
TGU 3 each side
Tumbling (forward roll, backward roll, shouldee roll, cartwheels)

Workout (20

Swings 5x20
Pushups 5x10

Cool down

Yoga 15 minutes
Rehab SI

Fencing Practice

19:10 Fencing

Warmup
Footwork
Lesson

Bouts.

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

In bout 3 I lots control in the later stages and threw away a 5 point lead. Instead of controlling the bout I let the OP dictate the distance and this allowed him to set up his preferred attacks.

Risotto and Swins

You need.
19:00 Home


A KB or two. (8kg, 20kg)A pullup bar.An onionCelery.Cooked chicken.Stock.ButterParmesanWine

Prep/warmup

Finely chop a medium onion and two sticks of celeryWarm olive oil and butter in a large pot.Add onion and celery and a little fresh thyme if you have it.Cook onion and celery for 10-15 minutes until soft, stirring often
10 halos, 10 GS 

Directions

Add two cups of risotto rice (I used Arborio) and stir for a minutes or two until is start to look translucent.Add half a cup of vermouth (of white wine, or stock) and stir well, until absorbed.
20 swings, 10 pushups.
Add a cup of hot stock (chicken or vegetable) and stir vigoursly
20 swings, 10 pushups.
Once absorbed add anoter cup of host stock (chicken or vegetable) and stir vigoursly
20 swings, 10 pushups.
Once absorbed add anoter cup of host stock (chicken or vegetable) and stir vigoursly
20 swings, 10 pushups.
Continue adding stock until the rice is cooked but still has a little bite.
20 swings, 10 pushups.
Add some torn up chicken, I used leftover from a roast chicken, and allow to heat through.
5 GS, 8 pullups
Take off heat and add butter and parmesan cheese, lots of both. Season to taste.
5 GS, 8 pullups
Make a quick salad, I delegated this activity :)
5 GS
Open a bottle of wine and pour a glass for all involved.
Stretch Hamstrings.
Set the table.
Stretch Chest
Bon appetito!
Total time 40 minutes

Easy Day

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15

Workout 

TGU 3x8kg
Swings 3x25x20

Cool down

Yoga 15 minutes

Fencing Parctice

Fencing Club 19:00

Warmup

Footwork

Lesson

Bouts.

1. B 6-15
2. C 15-7
3. C. 15-9

Stretch: Wall splits.

Could not find my distance especially in the first bout.
Knee were aching, need to ease of hips and ITB.

Yoga

19:00

Primary series 20 minutes

Run and Stretch

17:00 Home

Run 15 minutes
Yoga 15 minutes

Rehab SI

Work Gym

Warmup

Rower 3 minutes

1 leg SLDL 8x8

Dumbbell press 8x9

GS 10x18

Workout

Dumbbell press 10,8x16

Bent over row 2x10x16(32)

Ab wheel 2x10

One arm bench press 2x10x16
Pulldowns 2x8 x10

Cooldown

Stretch: low lunge, wall splits,  chest.

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1. A. 0-5, 5-2, L
2. C. 5-2, 5-2
3. B. 5-3, 3-5 V
4. C. 5-0, 5-2
5. A. 5-3, 3-5, V

Stretch: Quads

Home Workout

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15

Workout (20kg)

Pullups 10
GS 5
Swings 2,2,4,4,6,6,8,8,10,10
Pushups elevated 10,9...2,1

GS 5

Pullups 10
GS 5


Cool down

Stretch: Chest, quads, hamstrings

Fencing Practice

19:00 Fencing


Warmup

Footwork

Lesson

Bouts

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

Stretch: Quads

Swim and stretch

13:00 Pool

30 minutes swim with Belle

Yoga 15 minutes.

Work Gym

Warmup

Rower 3 minutes

1 leg SLDL 8x8

Dumbbell press 5x12

GS 10x12

Workout

Dumbbell press 2x8x16

GS 2x8x16
Ab wheel 2x8

Power Clean 8,5,3x14
FS 3,2,1

Cooldown

Stretch: quads, splits, chest.
Rehab: SI

Home workout

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15

Workout (16 Kg)

12 minutesSwings 30 seconds.
Footwork 1 minutes

Cool down

Stretch: Chest, hamstrings, quads.

Fencing Practice.

19:00 Fencing

Warmup

Footwork.

Bouts

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

Stretch: Groin, quads.

Work Gym

Warmup

Rower 3 minutes

1 leg SLDL 8x8

Dumbbell press 5x12

Horizontal row 8

Ab wheel 2x8

Workout

Dumbbell press 2x8x16

Horizontal row 2x8

One arm bench 2x8x16

One arm row 2x8x16

Cooldown

Stretch: quads, splits, chest.

Home Workout

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15

Workout

Swings 15x16kg on the minute for 10 minutes
TGU 3x8 each side

Cool down

Stretch: Chest, hamstrings, quads.

Fencing Practice

19:15 Fencing

Warmup

Lesson

Footwork

Bouts

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

Stretch: Wall splits

Home workout

19:00 Home

Warmup 8Kg

Run 10 minutes
Halos 15
KB hinge 2x15
Goblet squats 15

Workout (12 minutes 16kg)

Swings 30 seconds
1 Minute fencing footwork

Cool down

Stretch: calves, hamstrings, groins, chest
Rehab SI.

Yoga

19:00 Home

Yoga 15 minutes

Spring run

12:30 Home

Run 20 minutes

Stretch: Calves, quad

Kettlebells and Yoga

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Half kneeling press 8(both sides, both arms)
1Leg SLDL 8


Workout (12 minutes 16kg)

Swings 30 seconds
1 Minute of pushups, situps, lunges, footwork, rows

Cool down

Yoga 15 minutes.

Rehab SI.

Fencing Practice

Warm up

Footwork

Bouts

1. C. 4-5, 5-3, 4-5 L
2. C. 5-3, 5-2
3. B. 5-3, 5-3

Stretch: Quads

Yoga

19:00 Home

Yoga 15 minutes

Home workout

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 10

Workout (16kg)

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

Cool down

Yoga 15 minutes.

Rehab SI.

Fencing Practice

19:30 Fencing

Warmup

Footwork

Lesson

Bouts:

1 c 15-5
2 a 14-15
3 c 15-5
4 b 13-15
5 c 15-7
6 a 8-15

Stretch: Wall splits

Rehab SI

Another one day pass.

16:00 Gym (free trial)

Warmup

Rower 3 minutes.

Workout

Squat 3x5x70
Wide grip partial deadlift 12x90
Dumbbell Bench 3x8x20

Cooldown

Stretch: Low lunge, groin, chest
Rehab: SI

17:30 Home

Yoga 15 minutes

Fencing Practice

19:00 Fencing

Warmup

Footwork.

1. B. 4-5, 5-2, 5-2 V
2. B, 3-5, 5-3, 4-5 D
3. B. 4-5, 5-2, 5-3 V
4. B 5-3, 5-2 V
5. B 5-3, 3-5, 5-3 V
6. C. 5-2, 5-3 V

Stretch: Wall splits

18:05 Work Gym

Warmup 8Kg DB

Rower 3 minutes
Halos 15
KB hinge 2x15
GS 15

Workout 

Dumbbell Press 3x8x16
Machine Row 3x10 x plate 8
DB GS 3x10x16
Ab wheel 2x8

Cool down

Stretch: Hamstrings, wall splits., chest
Rehab: SI

All done in 22 minutes.

Fencing practice

19:15 Fencing

Footwork

Quick warmup

Bouts

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

Lesson.

Stretch: Wall splits.

Gym

17:00 Gym (free trial)

Warmup

Rower 3 minutes.

Workout

Squat 5x70, 2x5x80
Pullups 3x8
Incline Bench 3x5x50

Swings Tabatha style 24Kg

Cooldown

Stretch: Low lunge, groin, chest
Rehab: SI

Swim: 15 minutes

Fencing

14:15 Fencing

Warmup

Bouts:

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

Stretch: Knee up wall, wall splits. glutes.
Rehab: SI

First fencing session in London.

10:00 Home

Pushups 25
Situps 25
Squats 25

19:00 Fencing

Warmup

Footwork 20 minutes.

Bouts

1. C. 15-12
2. C. 15-11
3. A. 15-12
4. A. 12-15
5. C. 12-15
6. C. 15-7

Stretch: Wall splits.

Ran out of steam in bout 4 and 5.

Epee!!! competition

Fenced a friendly epee competition. I came 2nd. It was a lot of fun, fencers with a size 3 foil with a french grip made it even more fun.

I basically fenced it like foil with toe touches thrown in. Most of my points were from making my opponent fall short and then taking over the attack. I mixed that up with some parry ripostes but they were inconsistent due to me using beat style parries. I wasn't to successful setting up countertimes. I didn't counter attacked very little but it may have been due to opponents that didn't commit to attacks.

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1 c 14-15
2 c 15-7
3 a 11-15
4. C 15-7
5 c 15 -3
6 b 15- 5
7 c 15-4
8 c 5-2

Stretch: Wall splits

Rehab SI

12:45 Gym

Warmup

Bike 3 minutes

Workout

Squat 15x155
Press 5,3,2x95
Bent over row 3x5x115

Stretch: Chest, low lunge, wall splits.
Rehab: SI

Fencing

13:00 Fencing club

Warmup

Bouts:

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

Stretch; Wall splits.

My last training session before the move.

Swimming

18:00 Pool

Swimming; Crawl drills.

Yoga 15 minutes
Rehab: SI

Swimming

13:00 Gym

Swimming 40 minutes

Stretch: Chest.

Swimming

14:30 Pool

40 minutes crawl and backstroke.

Concentrate on shoulder roll on backstroke.

Stretch: Chest
Rehab: SI

Yoga 15 minutes.

Basic Strength Training 11

12:15 Gym

Warmup

Bike 3 minutes

Workout

Squat 15x135, 15x145
DL 5x225
Bench 3x5x135

Stretch: Hamstrings, calves, low lunge, chest
Rehab: SI

Swim 30 minutes

Fencing

Visiting Fencer's Club

Warmup

Bouts

1. B. 15-10
2. A. 15-13
3. C. 15-10
4. A. 4-5
5. C. 15-8
6. B. 9-10

Felt very strange for the first few bouts, thought I was going to puke but managed to hold it together. Good to catch up with a friend for a few final battles.

Scored one touch with a nice trap. I opened up my 6 with a very aggressive advance. It was the advance that sold it.
Made nice use of the line to set up a riposte but technical execution was perfect so failed to score with it.

Stretch: Wall splits.

Basic Strength Training 10

18:45 Gym

Warmup

Bike 3 minutes

Workout

Squat 5x185,  5x205, 10x155
Dumbbell press 3x5x45
Bent over row 3x5x120

Stretch: Chest, low lunge, wall splits.
Rehab: SI

Swim 15 minutes.

Need to focus on keeping knees back at bottom of squat and causing hip flexor pain on right side.

Swimming

18:40 Gym

Swimming 40 minutes crawl and TI drills.

Stretch: chest

Swimming

18:40 Gym

Swimming 40 minutes crawl and TI drills.

Stretch: chest

Basic Strength Training 9

16:15 Gym

Warmup

Bike 3 minutes

Workout

Squat 5x185, 5x195, 10x145
DL 5x205
Bench 5x135, 10x 115

Stretch: Hamstrings, calves, low lunge, chest
Rehab: SI

Swim 20 minutes

Yoga 15 minutes

Skating

11:30 rink

30 minutes in glorious sunshine.

Swimming

15:30 Gym

Swim 45 minutes

Swimming

18:00 Gym

Crawl and breast stroke: 30 minutes

Need to work on reducing back arch.

Basic Strength Training 8

18:30 Gym


Warmup

Skipping 3 minutes

Workout

Squat 10x135, 5x185, 10x155
Dumbbell press 3x6x40
Bent over row 10x95, 5x115, 10x105
Face pulls 2x15

Stretch: Chest, low lunge, wall splits.
Rehab: SI

Swimming

18:00 Gym

Swimming 30 minutes: crawl drills.

Easy Day

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 8
Bat wings 5


Yoga 15 minutes.
Rehab SI

Basic Strength Training 7

18:30 Gym

Warmup

Skipping 3 minutes

Workout

Squat 3x5x155
DL 5x185
Bench 3x5x115

Stretch: Hamstrings, calves, low lunge, chest
Rehab: SI

Swim 20 minutes

Fencing practice

12:45 Fencing

Warmup

Bouts:

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

Stretch: Wall splits. low lunge, hamstrings.

Basic Strength Training 6

18:30 Gym

Warmup

Skipping 3 minutes

Workout

Squat 5x5x165
Dumbbell press 3x5x40
Bent over row 3x5x95
Face pulls 2x15

Stretch: Chest, low lunge
Rehab: SI

Swim 20 minutes

Yoga 15 minutes.


Slowly building weights back up.

Fencing Practice

18:30 Fencing

Warmup

Bouts:

1. B 15-7
2. B. 10-15
3. A. 8-15

Stretch: Wall splits,
Rehab: SI

Yoga 15 minutes.

Swim

19:00 Gym

Swim 35 minutes.

Yoga 10 minutes

Men's Foil Final at the 2012 London Olympics

Men's Foil Final at the 2008 Beijing Olympics

Men's Foil Final at the 2004 Athens Olympic Games.

Athens 2004 Olympics - Fencing - Men's Foil... by BriceGuyart

Men's Foil Team Final Sydney 2000

JO Sydney 2000 - Finale fleuret hommes par équipes by ffescrime

Men's Foil Final at the 1996 Atlanta Olympics

Men's Foil Final at the 1992 Barcelona Olympics

JO Barcelone 1992 - Fleuret hommes finale by ffescrime

Men's Foil Final at the 1988 Seoul Olympics

Fencing Practice

18:30 Fencing

Warmup

Bouts:

1. A. 7-15
2. B. 15-10
3. B. 14-15
4. C. 15-10
5. A. 5-1

Stretch: Wall splits, leg up wall.

Easy day

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 8


Yoga 15 minutes.
Rehab SI

Men's Foil Final at the 1984 LA Olympic Games

Basic Strength Training 5

11:00 Gym

Warmup

Skipping 3 minutes

Workout

Squat 5x5x135
DL 2x10x135
Bench 2x8x115
T,Y,L,W 10x8
Shoulder roll 10x25
Batwings 5x25

Stretch: Hamstrings, calves, low lunge
Rehab: SI

Swim 20 minutes

Lower weight and more reps today.

19:00 Home

Yoga 15 minutes.

Fencing Practice

12:30 Fencing

Warmup

Lunge pad.

Drills.

Bouts:

1. C. 15-7
2. C.  15-10
3. B. 7.15
4. A. 1-15
5. C. 15-7
6. A. 14-15

I ran out of steam during the middle bouts and a back spasm didn't help. Both fencers like to advance slowly looking to draw the CA and finish with an angulated attack to the flank. I can usually break up those attacks with patience and footwork but today I was too tired for either.

Stretch: Wall splits
Rehab: SI

19:00 Home

Yoga: 20 minutes

Easy day

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 8


Yoga 15 minutes.
Rehab SI

Basic Strength Training 4

18:45 Gym

Warmup

Bike 5 minutes

Workout

Squat 3x5x195
Dumbbell Press 3x5x35
Pullups 10,9,8

Stretch:  low lunge
Rehab: SI

Swim 20 minutes

Squat felt very heavy. Maybe it was the back to back training. I'm going to drop the weight down and try and get some momentum. The gym has no small plates which make progression a little more challenging  the smallest jump is 10lbs. the also have no clips. If I was planning to rain there long term I'd but my own but will suck it up instead.

Fencing Practice

18:15 Club

Warmup

Lunge pad

Bouts:

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

Stretch: Wall splits.
Rehab SI

Yoga 15 minutes.

Basic Strength Training 3

16:15 Gym

Warmup

Skipping 3 minutes

Workout

Squat 3x5x195
DL 5x205
Bench 3x5x125

Stretch: Hamstrings, calves
Rehab: SI

Swim 20 minutes

19:00 Home

Yoga 15 minutes.

Fencing Practice

12:30 Club

Warmup

Bouts.

1.A. 15-14
2. A. 10-15
3. A. 4-15
5. A. 7-15

Stretch : Wall Splits
Rehab: SI

19:00 Home

Yoga 15 minutes

Basic Strength Training 2

18:30 Gym

Warmup

Skipping 3 minutes

Workout

Squat 3x5x185
Dumbbell Press 3x5x35
Pullups 3x8

Stretch: Quads, low lunge

Swim 20 minutes

Yoga 15 minutes.

Fencing Practice

18:30 Fencing

Warmup

Bouts

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

Stretch: Wall splits, hamstrings
Rehab: SI

Yoga

19:00 Home

Yoga 15 minutes.
Rehab: SI

Basic Strength Training 1.

12:00 Gym

Warmup

Skipping 3 minutes

Workout

Squat 3x5x185
DL 5x185
Bench 3x5x115

Stretch: Hamstrings

Swim 20 minutes

19:00 Home

Yoga 15 minutes.

Fencing Practice

12:00 Fencing

Warmup

Lungepad

Bouts:

1. A. 10-15
2. A. 15-10
3. A. 15-10
4. C. 15-3
5. B. 15-12
6. A. 14-15

Stretch: Wall splits.
Rehab: SI

Kettlebells and Yoga

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Wall squats 10
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 8
Tactical frog, two turns.

Workout (12 minutes 20kg)

Swings 20
GS 5
Pushups 10
Footwork 1 minutes

Did 5 cycles.

Cool down

Yoga 15 minutes.

Rehab SI.

Easy day.

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 5

Workout (8kg)

TGU, 3,2,1 each side

Cool down

Yoga 15 minutes.
Rehab SI

Fencing practice

18:15 Fencing

Warmup

Bouts:

1. A. 15-12
2. B. 15-10
3. B. 15-14

Stretch: Wall splits.

Yoga: 15 minutes.
Rehab: SI

Yoga

Home 20:00

Yoga 15 minutes.

Finally starting to get over this stomach bug. Damn you norovirus.

Home workout and Yoga

18:45 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 15
Pullovers 10
Half kneeling press 5(both sides, both arms)
1Leg SLDL 5

Workout (12 minutes 20kg)

Swings 30 seconds
Footwork 1 minutes

Cool down

Yoga 15 minutes.

Fencing Practice

18:30 Warmup

Bouts:

1. A. 7-15
2. A. 13-15
3. C,13-15
4. C. 15-7

Stretch: Wall splits.
Rehab: SI

Really not feeling it tonight, tired and sore. I'll blame the holiday excesses.

Skates and kettlebells.

17:30 Rink

Skate 45 minutes


18:30 Home

Warmup (8kg)

Halos 15
KB hinge 2x15
GS 15
Half kneeling press 5 (both sides, both arms)
Pullovers 8
1Leg SLDL 5

Workout

Half  TGU 5x8

Cool down

Stretch: Splits variations, leg up wall, low lunge, chest.
Rehab: SI