Back Garden

19:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10

The 100-Up Minor
Workout (20kg)

GS 3x5

Pushups 10,5,10,5,10,5,10,5,10,5,10,5
Swings 5,10,5,10,5,10,5,10,5,10,5,10


Farmer/waiters walk 5 lengths of garden.



Coodown

Stretch: Upper back, hamstrings, quads

Easy sprints

11:30 Pool

Very easy swimming. 30 minutes.

13:30 Home

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Back Garden

19:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10
Kneeling press 8

Workout (20kg)

Pushups 10,9...2,10
Swings 1,2...9,10

The 100-Up Minor and major

Coodown
Stretch: Upper back, hamstrings, quads

Work gym

08:40 Work gym

Warm-up

Cross trainer 3 minutes.
100up minor

Workout (16kg)

Dumbbell bench press 5x5
Dumbbell bent over row 5x5

Cool down

Stretch: Upper back, chest, quads, low lunge, hamstrings

Easy sprints

17:30 Home
 
Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.

Fencing Practice

19:15 Fencing

Warmup

Footwork

Lesson

Bouts

1. B. 5-3
2. C. 5-1
3. B. 5-1 (nice use of line)
4. B, 5-1
5. B. 5-3
6. C. 5-1
7. B. 5-3
8. C. 5-1
9. C. 5-3
10. 5-2
11. C. 5-4 Bit rushed, bit tired

Stretch: Wall splits

Back garden

16:00 Home

Warm up (12kg)

Swings 30
Halo 10
GS 10
One arm row 10
The 100-Up Minor

Workout (20kg)

Pushups 10,9...2,1
Swings 1,2...9,10

Farmer/waiters walk: 4 length of garden

Coodown
Stretch: Upper back, hamstrings, quads

Easy sprints

14:00 Home
 
Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges
 Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings.

Back garden

16:00 Home

Warm up (8kg)

Hinges 15
Halo 15
Hinges 15
GS 15
TGU 1
The 100-UpMinor and Major

Workout (20kg)

Pullups 6
GS 5

Pushups 10,9...2,1
Swings 1,2...9,10

Pullups 2x6
GS 2x5

Coodown
Stretch: Upper back, hamstrings, low lunge

Easy day

19:30 Home


Leg up wall
Quad stretch
Wall splits 12 minutes

Fencing Practice

19:15 Fencing

Warmup

Footwork
Lesson

Bouts.

1. B. 15-12
2. B. 12-15



Stretch: Wall splits.

I rushed bout 2, most of Ops hist were stop hits. Needed to set up and control distance better.

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Snatches 10
TFU 1


Workout (16kg)

3 ladders of
Clean and press 1,2,3

Loaded carry(waiter.farmer) 4 length of garden and swap

Cool down

Stretch: Upper back, low lunge, high lunge, lunge with twist

My SI is complaining about this workout, as is my right elbow and left shoulder. Will chnage next week.

ROPM

13:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Kneeling press 10


Workout (13kg)

3 ladders of
Clean and press 1,2,3

GS 3x5


Swings 4x 1 minutes with 1 minutes fencing footwork

Cool down

Stretch: Upper back, low lunge, chest, hamstrings, calves

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullovers 15
Kneeling press 10
TGU 1 each side

Workout (12kg)

4 ladders of
Clean and press 1,2,3

Pullups 3x5


Farmers walk 4 lengths of garden 16Kg.

Cool down

Stretch: Upper back, low lunge, chest, pigeon, calves

Lowering the KP from rack seems to tweak my right elbow. I need to focus on keeping it tight.

Fencing practice

19:15 Fencing

Warmup

Footwork

Bouts.

1. A. 6-15
2. B.15-11
3. C. 15-7




Stretch: Wall splits.

In bout 1.

Op feint in one line, drwas counter or parry and finishes in othe rline. Need to make false action and pull back.
More progressive with hand ro avpid CA.
Lost about three point as I did a counter 5, flick reposte that did not turn on a lamp.

ROPM

19:00 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
TGU 1 each side

Workout (12kg)

3 ladders of
Cleand and press 1,2,3
GS 5

Snatches 5 minutes 15 seconds on, 15 off.

Cool down

Stretch: Upper back, low lunge, chest, hamstrings, splits.