Fencing Practice

19:15 Fencing

Warmup

Lesson

Footwork

Bouts

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

I feel liked the walking wounded at the moment. Injured wrist, aching left knee, neck spasm and my SI is acting up. The next few days I'll focus on getting this under control. I wasn't moving well for the first two bout. At the competition I need to warm up really well to get the kinks out.

Plan for Sunday comp.

Rest as much as possible.
NSAIDs
Some light stretching.
Sports massage
Strap writ on day.
Egoscue to get SI in place.

Home Workout - PM Conditioning

Home 19:15

Warm up (8kg)

100 up minor
Hinge 2x10
Halo 10
GS2x5

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Egoscue e-cises.
Stretch: Low lunge

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-8
2. B. 14-15
3. C. 9-15
4. B. 9-15

Lesson

Stretch: Low lunge, upper back.

I had very little energy tonight. I feel like I'm coming down with something.

Luneg pad and Run

13:00 Home

Luneg Pad 20 minutes

Run 2 miles.

Stretch: Calves, low lunge, upper back

Home Workout - Strength

Home 12:15

Luneg Pad 15 minutes

Warm up (8kg)


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

Workout

Pullups 3x7
Press 3x5x16
GS 3x6x24

Bridge 10
One leg bridge 10


Cool down

Stretch: Low lunge, upper back

Fencing Practice

18:45 Fencing

Warmup

Bouts

1. B. 15-8
2. A. 7-15
3. C. 15-11

Lesson

Fencing Practice

19:15 Fencing

Warmup

Footwork

Bouts:

1. C. 15-7
2. B. 12-15
3. A. 13-15

Fenced well but majority of lost points were due to impatience. If a situation is not good, abandon it and set up again. This needs both patience and hard work. My final opponent was very good at this, setting up, breaking off and setting up again.

I injured my wrist last night. I need to be carefull with it as I have a competition in 10 days.

Lunge Pad

19:30 home

100 Up Minor

Lunge pad 20 minutes

Stretch: Chest, low lunge, e,cises.

Home Workout - Strength

Home 19:15

Warm up (8kg)

100 up minor
Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5
Low lunge

Workout

Pullups 5x6
Press 5x5x14
GS 5x5x24

Bridge 2x10
One leg bridge 2x10


Cool down

Stretch: Low lunge, upper back

Home Workout: PM Conditioning

11:30 Home

Lunge pad 20 minutes.

Warm up (8kg)
100 up minor
Hinge 2x10
Halo 10
GS2x5
Low lunge

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Egoscue e-cises.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

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

Lesson

Second last bout was pretty bad matured but good practice for keeping a cool head and sticking to a game plan. I needed to leave before the last bout ended so rushed it

Home Workout

Home 19:15


Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling press 2x5

Workout

Pullups 4x6
Press 4x5x14
GS 4x5x24

Stretch: Low lunge after each set.

Cool down

Stretch:  bretzel, glutes

Home workout

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5
1L SLDL 5

Workout

TGU 3 each side

Lunge pad 20 minutes

Cool down (8kg)

Stretch: Low lunge, glutes

Fencing Practice

18:45 Fencing

Warmup

Drills

Bouts.

1. B. 5-0
2. B. 5-2
3. C. 15-7
4. C. 15-7
5. B. 12-15

Lesson

Last bout was very athletic and I ran out of steam.

Stretch: Wall splits

Home Workout

11:30 Home

Lunge pad 20 minutes.

Warm up

Pilates 20 minutes

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Upper back, low lunge,

Fencing Practice

18:50 Fencing

Warmup

Footwork

Bouts.

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

Lesson

Stretch: Wall splits.

Home Workout

Home 19:45


Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout

Pullups 3x6
Press 3x5x14
GS 3x5x24

Stretch: Low lunge after each set.

Cool down

Stretch: Thomas stretch, bretzel, glutes

Fencing practice

18:45 Fencing

Warm up

Drills

Bouts:

1. B. 15-9
2. C. 15-7
3. B. 9-15
4. A. 9-15

Very rushed and unimaginative in last two bouts. Need to settle down and work on opetions.

Run in the Woods

09:30 Home

Run 30 minutes

Lunge pad 20 minutes

Stretch: Low lunge, hamstrings, upper back

Home Workout

18:00 Home

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24kg)

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

Cool down

Stretch: Upper back,hamstrings.