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