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