Hotel Gym

Hotel 19:05

Warm up

Thread mill 3 minutes
Stretch:Low lunge

1 set of each exercise

Workout

Pullups 5x5
Press 5x5x12
GS 5x5x20

Stretch: Low lunge after each set.

Front and side planks

Cool down

Stretch:  hamstrings

Bust week, at a work training event. I was happy to squeeze in some gym time.

Leon Paul Open

08:30 Leon Paul Fencing Centre

Won my poule. Bye in the 96 and won 64 DE easily. I probably got the best draw I could have for the round of 32. Unfortunately I didn't have a good plan. My opponent like to attack with a slow advance. My attempts to counter attack failed. Compound attacks in prep did work but I started doing them too late. I should have focused on attacking as his defensive skills weren't particular good. My mistake was trying to solve teh problem technically rather than tactically.

The otehr issue I had was weapon problems. A lot of failed weapons,. I probably need better weapon mainteance and probably more foils.

Overall though lots of positive. I warmed up and prepared well. I fenced well in poules and up to the last DE, had a plan and executed it.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. A. 15-14
2. B. 15-7
3. C. 15-3
4. C. 15-6

Lesson

Fencing practice

19:10 Fencing

Warmup

Footwork

Bouts:

1. A. 4-5, 3-5
2. C. 5-2, 5-1
3. B. 5-0, 5-1
4. C 5-1, 5-1
5. B. 5-0, 5-1.

Stretch: Hamstrings.

Home Workout

16:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
100 up minor

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge, wall splits.
RehabL E_cises

Easy Day

19:35 Home

Warm up

100 up minor
Upper body joint mobility

Lunge Pad 20 minutes.

Home Workout

18:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5


Workout (24)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge, wall splits.

Run

13:00 Home

Lunge Pad 20 minutes

16:30 Home

Run to local park, three times around and back

Stretch: Low lunge, high lunge

Home Workout

Home 19:00

Warm up (8kg)

Hinge 2x10
Halo 10
GS 2x5

Workout

Pullup 5x5
Press 5x5x12
GS 5x5x20

Cool down

Stretch: Upper back, low lunge, Thomas stretch.

Home Workout

19:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout

Swings 4x25x24Kg
TGU 3x12

Cool down

Stretch: Upper back,hamstrings.

Fencing Practice

18:45 Fencing

Warm up

Footwork.

Bouts:

1. A. 11-15
2. C. 15-7
3. A. 7-15
4. C. 15-7

Lesson

Stretch: Wall splits.

Home Workout

16:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24kg)

Pullup ups 3x5

Swings1,2...9.10
Pushups 10,9...3,2,10

Cool down

Stretch: Upper back,hamstrings.

Fencing Practice

19:10 Fencing

Warmup

Footwork

Bouts:

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

Lesson

Stretch: Wall splits

Felt pretty wiped out physically and mentally.

Easy Day

20:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
Face the wall x5

Work out (8kg)

TGU 5 each side.

Cool down

Stretch: Low lunge, upper back, calves.

Fencing Practice

19:0 Fencing

Warmup

Footwork

Lesson

Bouts: ("squash" rules)

1. B. 5-0
2. B. 5-0
3. B. 5-2
4. B. 5-2
5. C. 5-3
6. A. 2-5

Stretch: Wall splits

Home workout

15:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
100 up minor

Workout (24Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Pullups 3x5

Cool down

Stretch: Upper back, low lunge, wall splits.

Work Gym

Work: 08:35

Warm up

Rower 3 minutes
Stretch:Upper back
100 Up minor
1 set of each exercise

Workout

cable Row 5x5x12
Press 5x5x12
GS 5x5x18 (focus on depth and form)

Stretch: Low lunge after each set.

Ab wheel 10

Cool down

Stretch: Upper back,lower back, hamsrings

Home Workout

14:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24kg)

Chin ups 3x6

Swings1,2...9.10
Pushups 10,9...3,2,10

Cool down

Stretch: Upper back,hamstrings.