Lunge pad

16:00 Home

Lunge pad 25 minutes.

Fencing Practice

19:00

Warmup

Bouts.

1. C.15-5
2. C . 10-2
3. C. 10-6
4. B. 14-15
5. B. 15-13

Stretch: Wall splits

Felt pretty tired tonight. Lots happening. Fourth bout had a few bad calls, but I wasn't working hard enough. Need to dig in and work for every point.

Home Workout

19:00 Home

Badminton 30 minutes

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15


Workout

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, wall splits. baby roll.

I'm going to drop the number of reps and focus on form on my warm up. My form deteriorates as I rush though the reps. This is especially true on the squats.

Footwork:

• I'm focusing on keeping the outside edge of my left food in contact with the ground. This prevents my knee from dropping in.
• Letting my right foot point slightly inwards. This prevents my hip from twisting on the advnace. It seems to make my hips happier but I need to see if it makes my knees worse.
• Tucking my chin. and keep my neck in a better position.

Hill Sprints

15:30 Home

Lunge pad 20 minutes.

Warm-Up

100 up minor
100 up major

Walking lune, cross overs, high knees etc

Easy run to park, about 10 minutes.

Workout

Hill sprints 6.
Cool down
Easy run home
Stretch upper back, low lunge

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
TGU3

Workout (20kg)

Pushups 10,9...3,2,10
Swings 1,2...9,10

GS 3x5

The 100-Up Minor
100 up major


Coodown

Stretch: Upper back, hamstrings, quads, chest

Fencing Practice

18: 30

Warmup

Drills

Bouts.

1. A. 7-15
2. B . 15-10
3. C. 15-6
4. B. 15-12
5. B. 11-15

Stretch: low lunge

First fencing in nearly a month and I felt it. I tended to rushed and really got punished for this in the last bout.

Lunge and lunge

19:00 Home

Joint mobility upper body
100 up minor


Lunge pad: 20 minutes
Badminton 20 minutes

Stuff

09:00 Home

Lunge pad 20 minutes

Warm-Up

100 up minor
Upper body mobility
 Easy run to park, about 10 minutes.

Workout

Hill sprints 4.

Cool down
Easy run home
Stretch upper back, wall splits.

19:00 Home

Badminton in the garden

 

Raquets

19:00 Home

Badminton in the garden

Work Gym

17:00 Work Gym

Warmup

Rower 2 minutes
Machine row 10x9
Press 8x12
FS 5x12
Low lunge

Workout

Machine row3x10x12
Press 8,8,6x14

FS 3x5x14

100 up minor

Cool down

Low lunge, upper back, wall splits

Back Garden

12:00 Home

Lunge pad: 25 minutes

19:00 Home

Badminton 30 minutes

Hill Sprints

19:00 Home

Warm-Up

100 up minor
Easy run to park, about 10 minutes.

Workout

Hill sprints 5.
Cool down
Easy run home
Stretch upper back, wall splits.

Badminton

19:00 Home

Badminton in the garden 40 minutes

Lunge pad 15 minutes

Stretch: Upper back

Lunge pad

10:00 Home

Lunge pad: 25 minutes

Stretcj chest

Easy Sprints

13:00 Home

Lunge pad: 25 minutes

Warm-Up

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

Do those for 15 yards or so.

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, wal splits.

Back Garden

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
TGU 1
Bretzel

Workout (20kg)

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

The 100-Up Minor

Coodown

Stretch: Upper back, hamstrings, wall splits

Fun stuff

Home: 1915

Warm up

100 up minor.

Badminton in the back garden

Workout

Hill sprints 4

Cool down

Stretch: Wall splits, upper back.

Home wrokout

19:00 Home

Warm up (8kg)

Hinge 2x15
Halo 15
GS 15
Kneeling press 8
Pull overs 15
Situps 15
TGU 1
1 leg SLDL 8


Workout (20kg)

GS 3x5

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

The 100-Up Minor


Coodown

Stretch: Upper back, hamstrings, wall splits