Fencing Practice

18:45 Fencing

Warmup

Footword

Lesson

Bouts:

1. B. 11-15
2. C. 15-7
3. C. 6-7 (abandoned due to foil failing)

Hit and run

15:30 Home

Lunge Pad 20 minutes

Stretch: Chest, upper body
100 up minor

Run to park

Hill sprint 7

Jog back

Stretch: Calves, quads
Rehab: Foam roll legs.

Home workout

16:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
100 up minor
Pullups 2x5

Workout

18 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge, wall splits.

Work Gym

Work: 08:35

Warm up

Stretch: Low lunge
100 Up minor
1 set of each exercise



Workout

Pull downs 4x5x12
Press 4x5x12
GS 4x5x18

Plank, regular, each side 60 seconds
One leg bridge 10

Cool down

Stretch: Upper back,lower back, hamsrings

Fencing Practice

19:15 Fencing

Warmup
Footwork

Bouts:

1. B 5-3, 4-5, 5-4
2. C 5-2, 5-3

Lesson

Stretch: Wall splits.

East Day

Home 19:00

Warm up (12kg)

Halo 10
Wall squats 2x10
Swings 25

Workout (12kg)

TGU 3each side

Cool down

Wall splits, upper back.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. B. 15-11
2. C. 15-1
3. C. 15-6
4. B. 15-10

Lesson

Stretch: Low lunge

Made good use of line to set up counter or parries. Some nice relaxed attacks especially in bout 2.  Bout 4 I rushed my attacks a little, need to break of ans reset if the time isn't right.

Hit and run

09:30 Home

Lunge Pad 15 minutes

Stretch: Chest
100 up minor

Run 5K

Stretch: Calves, leg up wall, low lunge.

Thank you http://gb.mapometer.com

Home Workout

Home 16:00

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5
100 up minor

Workout

Pullup 4x5
Press 4x5x12
GS 4x5x20

Cool down

Stretch: Upper back, wall splits., calves

Home Workout PM Conditioning

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling press 5
1 leg SLDL 5

Workout

15 minutes of
Swings 30 seconds
Footwork 1 minute.

Suitcase carry
KB bottoms up carry

Cool down

Stretch: Upper back, Thomas stretch, glutes

Fencing Practice

19:25 Fencing

Warmup

Footwork

Bouts:

1. A. 4-5, 3-5
2. C. 5-1, 5-2
3. B. 5-4, 4-5, V
4. B. 5-2. 5-4

Stretch: Wall slits, low lune
Rehab: Foam roll quads

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1.A. 1-5
2. A. 3-5
3. B. 4-5
4. B. 5-4
5. B. 2-5
6. B. 5-0
7. B. 15-11
8. B. 15-7
9. A. 5-2

Lesson

Stretch: Quads

Home Workout

Home 10:30

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5

Workout

Pullup 3x5

Press 3x5x12
GS 3x5x20

Cool down

Stretch: Upper back, wall splits., calves

Home workout

18:30 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
1 leg SLDL 


Workout

15 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, leg up wall, calves

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts: (each starts with a drill working at end of piste)
1. C. 5-2
2. C. 5-1
3. B. 4-5
4. B. 5-3

Lesson

Stretch: Wall splits

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
Pullover 10
1 leg SLDL 5


Workout (20kg)

Pushups 10,9...3,2,10
Swings10x10

Planks: Front, each side, back, bridge 30 seconds each


Coodown

Stretch: Upper back,  quads,low lunge, chest

18:50 Fencing practice

Warmup

Footwork

Bouts

1. A. 3-5, 5-3, 2-5
2. C. 5-2, 5-1
3. A. 3-5, 5-3, 1-5
4. A. 3-5, 5-3, 3-5

Stretch: Wall splits. Upper back

Essex Open

08:30 Competition

Warmup

Warmup bouts.


Poules: Won 4, lost 2

DE 128 Bye
DE 64 15-10
DE 32 11-15

Cool down

Stretch: Wall splits, upper back.

Fencing Practice

18:45 Fencing

Warmup

Fotwork

Bouts:
1. B. 15-7
2. B. 15-7
3. C. 15-7

Lesson

Home workout

19:30 home

pre warmup knead bread for 12 minutes.

Warm up (8kg)

Hinge 2x10
Halo 10
GS 5
Kneeling press 5
1 leg SLDL 5


Workout

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, leg up wall, calves

Really focused on form during warmup

Fencing Practice

18:45 Fencing

Warmup

Fotwork

Bouts:
1. A. 3-5
2. C. 5-1
3. C. 5-2
4. C. 5-1
5. B. 5-1
6. A. 3-5
7. C. 5-0
8. A. 2-5
9. C. 4-5

Lesson

Stretch: Wall splits, upper back

Hill sprints

09:30 Home

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
Rehab: E-cises