SS - Workout 3

07:30 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS - Workout 2

08:00 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS - Workout 1

08:00 Home

Warmup

Swings 5x10x24 kg
TGU 5x1x16kg

Cool down

SS Warmup and Cool Down

The Simple and Sinister Warmup

I start with the 100 up minor just to get the juices flowing.

Then 3 rounds of 5 reps with a 8Kg kettlebell

Goblet Squat with a real emphasis on prying the hips open and getting depth
Halos.
Bridges with a yoga block between the knees. Looking to hold a 3 second max contraction at the top.

If anything is very tight I'll stretch it, especially the low lunge

The Cool Down

The 90/90 stretch:  Stretch over the front shin and then to front knee, rotate to other side and repeat. 2-3 minutes and 5 rotations minimum. This should be advantageous for my poor hip internal rotation.

The QL straddle: Assume a straddle position. Sit tall, reach the right arm over head and let the left forearm from to the inside of the left thigh. Reach with the right hand as if trying to touch the left toe but keep the waist long. Feel the stretch in the right QL.
Repeat on the other side and then 4 more times for no less than 3 minutes. My right QL is very tight, hiking my hip so hopefully this will help release it off.

I may also add a full straddle stretch at the end and possibly a counter stretch as well. The latter is the stretch I've been referring to as the upper back stretch.

Counter Stretch.

I plan to work on the warm up and cool down over the next week.

Simple and Sinister

Pavel's latest kettlebell manual. I bought the Kindle version. It's basically a refinement of Program Minimum from Enter the Kettlebell. It lacks much of the marketing and hype that padded out the earlier book. I found the explanatory passages easier to follow and the program better laid out.

It's a simple template of swings and Turkish getups done 3-6 days per week with a fortnightly "test." I intend to follow it for the first quarter of 2014.

I plan to follow this exclusively for strength and conditioning. I will be fencing twice a week and a will add in one other session of footwork and lung pad work.

Christmas rest

Christmas is fast approaching and I'm taking a much needed rest. It's been a crazy year with moving country, moving house, and some major projects at work. I really started to feel mentally and physically beaten up. I'm looking forward to eating, drinking and making merry.

Fencing Practice

19:00 Fencing

Warmup

Footwork

2 person team match

1. 20-19:  C. 3-5, C. 9-2
2. 20-18: C. 5-1, B. 5-2

3. 9-15

Lesson

last practice of the year.

Fencing Practice

18:45 fencing

Warmup

Footwork

Bouts

1. C. 15-13
2. B. 15-9
3. B. 15-10
4. B.12-15

Lesson

Stretch: quads

For teh last few weeks I've had an ongoing back spasm that finally resolved itself today. Half way though the first bout (1-7 down) I finally started to move well. 

I set up alot of touches using a half advance with a low invitation. Set up ripostes, stop hits and attacks. I should have abandoned a few more actions and set up again but worked as a good starting point.

Felt very ill during teh last bout, might have been the heat or a stomach bug my kid's have been suffering from.

Home workout - PM Conditioining

Home 14:15

Lunge Pad 15 minutes
 

Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5

Workout (24 Kg)

12 minutes of
Swings 30 seconds
Footwork 1 minute.

Cool down

Stretch: Wall splits. Hamstrings

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-13
2. B. 15-14
3. B. 5-15
4. C. 7-15

Lesson

Stretch: Low lunge

Back was very stiif today, probably due to SI issue. I really wasn't moving well.

Home Workout - Strength

Home 19:15


Warm up (8kg)

Hinge 2x10
Halo 10
GS2x5
Kneeling Press 5

Workout

Pullups 4x7
Press 4x5x16
GS 4x6x24


Cool down

Stretch: Low lunge, upper back

Leon Paul Cup

08:00 Venue

Warmup

Lesson

Warmup bouts

Second wave of poules. Lost all but one.
Eliminated after first round.

Results: http://fie.ch/Competitions/ResultsList.aspx?Key=B4B9BC075B1B44FA47CFCAC363D9D279

Stretch: wall splits.

Positives.

Preparation was generally good. All my equipment in good working order, plus I made sure I checked weights after each bout.
Arrived in plenty of time, good warm up.

Negatives.

I was carrying a number go injuries, writs, SI issues that were bothering me. I should have spend more time on trying to get the SI issue under control. It affected how well I moved.
I wasn't very imaginative. I needed to mix thinks up more, possibly a confidence issue.
I rushed my attacks, over over extending my self, leaving me open to simple parry riposte. I need to fight for the control of the middle and get into my distance, usually close that I was.
I needed more fencing fitness.

Actions.

Continue to work on the set up, be prepared to break of any action that isn't perfect.
Focus on injury control, relation and joint mobility - more intu flow?