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.