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