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.