Easy workout

15:00 Home

Warmup

Pushups 10,9...2,1
Swings 1,2...9.10x16

Cool down

Easy day

14:00

Warmup
Cooldown

Holiday in Cape Town

I had a fantastic break in Cape Town with the family an date inlays. I swam a little, hiked a little and relaxed a lot.

Growthpoint Properties Sundowner 2014 10K

18:00 Cape Town Waterfront

Ran it with my wife. A really beautiful course by the sea. Ran an easy 65 minutes.

Fencing Practice

19:30 Fencing

Warnup

Bouts

1. B. 15-7
2. B. 7-15
3. B. 15-5
4. C. 11-15

Lesson

Fencing Practice

19:30 Fencing

Warmup

Bouts

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

Lesson

Felt a little weary. In the first bout I couldn't impose my distance. Op has a good long attack, needed to interrupt it earlier.

Fencing Practice

19:30 Fencing

Warmup

Bouts

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

Lesson

Workout

16:00 Home

Warmup

Hanging leg raises 2x10
Lunge  pad 10 minutes
Footwork 10 minutes 
TGU 3

Elevated Pushups 10,9...2,1
Swings 1,2...9.10x32

Cool down

Hill sprints.

16:00 Home

Run
Hill sprints 4
Run

SS dips 3x5
Pullups 3x5
Shoulder press 3x5

Suitcase walk

Lunge pad 10 minutes

Cooldown

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

Lesson

1. C. 15-10
2. C. 15-11
3. C. 15-8
4. B. 15-11

I really had to dig this evening but it worked. I focused on staying close and keeping my point in my opponents face. The second but I was 9-4 down but I cam back by taking control of the distance. My opponent had one very good long attack. I either closed the distance and did a CA on his prep or else opened it up and made him fall short.

Workout

20:00 Home

Lunge pad 10 minutes

Warmup

TGU 3x12

Swings 10x10x24 in 5 minutes 

Cooldown

Fencing Practice

19:00

Warmup

Footwork

Lesson

Bouts.

1. B 7-15
2. B. 8-15
3. C. 15-11
4. C 15-8
5. B. 11-15

In the first bout I let my opponent control the movement, which gave him the distance he wanted for his attacks, I was working on long attacks so got hit with lot of CA, but did manage to set up some nicely.

Workout

12:00

Warmup

Lunge  pad 10 minutes
 
Pushups 10 sets alternating 10 and 5 reps. Total 85
Swings 10x10

Chin ups 4,4,4x8kg
Rollouts 3x5

Cool down

Fencing Practice

18:50 Fencing

Warmup

Footwork

Bouts

1. B. 15-6
2. B. 15-5
3. C. 15-11
4. C. 15-6

Lesson

Workout

19:30 Home

Lunge pad 10 minutes
Footwork, 8 minutes on, 10 second rest after each minute

Warmup

TGU 3x12

Swings 10x10x24 in 5 minutes 

Cooldown

Workout

19:20 Home

Warmup

Lunge  pad 10 minutes

Pushups 10 sets alternating 10 and 5 reps. Total 80
Swings 10x10

Chin ups 3x4x8kg
Rollouts 3x5

Cool down

Workout

1100 Home

Lunge pad 10 minutes
Footwork, 10 minutes on, 10 second rest after each minute

Warmup

TGU 3x12

Swings 10x10x24 in 5 minutes (4 sest with 32)

Cooldown

Fencing Practice

18:50 Fencing

Warmup

Footwork

Bouts

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

Lesson

Stretch

Workout

19:20 Home


Warmup

Lunge  pad 10 minutes
 
Pushups 10 sets laternating 10 and 5 reps
Swings 10x10

Chin ups 3x4x8kg
Rollouts 3x5

Cool down

Easier day.

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts:

1. C. 14-15
2. C. 15-8
3. C. 15-7
4. B. 9-15

Lesson

Workout

19:20 Home


Warmup



Pushups 10 sets of 10,5,10,5....
Swings 10x10

Chin ups 5,5,5
Rollouts 3x5

Cool down

Easier day.

Fencing Practice

19:00

Warmup

Footwork

Bouts

1. A. 8-15
2. B. 15-14
3. C. 15-6

Lesson

Fencing Practice

19:00 Fencing Practice

Workout

19:20 Home


Warmup

 Lunge  pad 10 minutes
 
Pushups 10,9...3,2,10
Swings 10x10

Chin ups 5,5,s
Rollouts 3x5

Cool down

Easier day. 

Fencing Practice

18:55 Fencing Club

Warm up

Footwork

Bouts

1. B. 15-10
2. A. 10-15
3. B 15-11
4. B. 15-7

Lesson

Leon Paul Foil Open

11:30 LP Fencing Centre

Results

Easy day

16:00 Home

Lunge pad
Stretches.

Workout

19:00 Home

Warmup

Lunge Pad 10 minutes

12 minutes

Swings 30 seconds 24kg (4 sets with 320
Footwork 60 seconds

Cool down

Fencing practice

19:00 Fencing

Warmup

Footwork

Bouts

1. C. 11-15
2. C. 15-5

Workout

08:20 Home

Warmup

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

Chin ups 5,5,4
Rollouts 3x5

Cool down

Easier day.

Workout

11:20 Home

Warmup

TGU 2x12kg

12 minutes

Swings 30 seconds 24kg (3 sets with 32)
Footwork 60 seconds

Cool down

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-7
2. B 7-15
3. A. 10-15
4. B. 8-15

Lesson

Workout

19:20 Home

Warmup

Lunge Pad 10 minutes 

Pushups 10,9...2,1
Swings 10x10

Chin ups 5,4,4
Rollouts 3x5

Cool down

Did the first half in the dark due to a power cut.

Fencing Practice

18:45 Fencing

Warmup

Blade drills

Bouts:

2. C. 15-5
2. A 11-15
3. B. 15-14
4. B. 10-15

Lesson

Stretch

I finally figured out how to fence my 3rd opponent.

Workout

08:00 Home

Warmup

Lunge Pad 10 minutes

12 minutes

Swings 30 seconds 24kg
Footwork 60 seconds

Cool down

Workout

19:20 Home

Warmup

Lunge Pad 10 minutes 

Pushups 10,9...2,1
Swings 10x10

Pullups 3x4(2nd set chin ups)
Rollout 3x5

Cool down

Fencing Practice

19:05 Fencing

Warm up

Footwork

Bouts

1. A. 10-15
2. B. 12-15
3. C. 15-10

Lesson

Workout

20:00 Home

Warmup


Lunge Pad 10 minutes

12 minutes

Swings 30 seconds 24kg (2nd set with 32kg)
Footwork 60 seconds

Cool down

Fencing practice

19:20 Fencing

Warm up

Footwork

Bouts

1. B. 15-12
2. B. 10-15
3. B. 3-5, 1-5

Feeling a bit under the weather. Lack of sleep and a stomach bug doing the rounds. 

Workout

11:20 Home

Warmup

Lunge Pad 10 minutes

Pushups 10,9...2,1
Swings 10x10

Pullups 2x5 (2nd set chin ups)
Rollout 2x5

Cool down

Fencing practice

19:20 Fencing

Warm up

Footwork

Bouts

1. A. 10-15
2. B. 10-15

Stretch

Workout

20:10 Home

Warmup


Lunge Pad 10 minutes

12 minutes

Swings 30 seconds 24kg (2nd set with 32kg)
Footwork 60 seconds

Cool down

Workout

19:20 Home

Warmup

Lunge Pad 10 minutes

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

Pullups 2x5 (2nd set chin ups)
Planks 2x 1 minute

Cool down

Back spasm getting better but still there.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Lesson

Bouts

1. A. 6-15
2. B. 15-11
3. C. 15-7
4. B. 8-15

My back spasm finnally eased off enough on Sunday so I can fence again.

Coaching Workshop

Coaching Workshop

Workout

19:20 Home

Warmup

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

Abandoned mid way though. Early in the day I twisted my back and I now have a major back spasm. Movement and breathing are difficult and painful.

Workout

19:30 Home

Warmup

12 minutes

Swings 30 seconds 24kg (2nd set with 32kg)
Footwork 60 seconds

Cool down

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts.

1.A. 5-0
2. B. 5-1
3. C. 15-7
4. B. 12-15
5. C. 5-3
6. C. 5-4
7. A. 0-1 ( and lots of unrecorded points)

Lesson

Workout

12:20 Home

Warmup

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

Pullups 2x5
Planks 2x 1 minute

Cool down

Fencing Practice

18:45 Fencing

Warm up

Footwork

Lesson

Bouts

1. C. 15-10
2. C. 10-15
3. A. 10-15
4. A. 10-15

Stretch

Not much energy tonight.

Workout

19:30 Home

Warmup

12 minutes

Swings 30 seconds 24kg (2nd set with 32kg)
Footwork 60 seconds

Cool down

Workout

19:20 Home

Warmup


TGU (hips high) 2x12

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

Pullups 2x5
Planks 2x 1 minute

Cool down

Fencing Practice

18:50 Fencing

Warmup

Footwork

Bouts

1. B. 15-12
2. C. 15-7
3. C. 12-15
4. A. 10-8

Lesson

When attacking with flick to the back have a more aggressive finish. My start is very slow and relaxed so it look to ref at if I'm reacting rather than initiating the attack.

Workout

12:30 Home

Warmup

TGU (hips high) 2x12

12 minutes

Swings 30 seconds 24kg
Footwork 60 seconds

Cool down

Workout

17:30 Home

Warmup

TGU (hips high) 2x12

12 minutes

Swings 30 seconds 34kg
Footwork 60 seconds

Cool down

Workout

14:00 Home

Warmup

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

Pullups 2x5
Planks 2x 1 minute

Cool down

Essex Open

08:30 Essex Open

Results: http://britishfencing.com/uploads/files/essex_open_2014_mf.htm

Fencing Practice

06:45 Fencing

Warmup

Footwork

Lesson

Bouts.

1. C. 15-11
2. C. 12-15
3. A. 15-13
4. C. 10.2

For teh first few bouts I felt very tight. I took me a long time to loosen up mentally after what was a very tough day at workk

Workout

19:15 Home

Warmup

TGU (hips high) 2x12

12 minutes

Swings 30 seconds 34kg
Footwork 60 seconds

Cool down

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts

1. A. 1-15
2. B. 12-15
3. B. 15-3
4. C. 5-2
5. C. 1-5

Bout 2. I let my opponent get into his lunge distance without hindering. When I fenced him last week I made him very uncomfortable at close distance. I need to make sure that I am winning that battle in the middle.

Workout

10:30 Home

Warmup

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

Pullups 2x5
Ab wheel roll out 2x10

Cool down

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts;

1. B. 15-5
2. B. 15-8
3. C. 15-7

Lesson

Workout

19:00 Home

Warmup

TGU (hips high) 2x12

12 minutes

Swings 30 seconds 34kg
Footwork 60 seconds

Cool down

A little workout

19:30 Home

Warmup

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

Pullups 2x5
Ab wheel roll out 2x10

Cool down

Fencing Practice

19:00 Fencing

Warm up

Bladework

Footwork

Bouts

1. B. 15-8
2. A. 15-12
3.  C. 15-9
4. C. 15-4

First training session of the season.

Fencing Practice

19:00

Warm up

Bouts:

1. C. 15-7
2. C. 15-4
3. B. 13-15
4. B. 13-15
5. C. 8-25
6. A. 8-15
7. B. 8-15

I wasn't moving well. SI was out and everything ached.

Some Mobility Work

19:30 Home

Intu flow beginner.

Easy day

13:00 Home

Intu flow beginner 15 minutes

Lunge pad

Rung 4.5km

Stretch

August Workout 8

09:45 Home

Warmup

Workout 

1. Goblet squats 2x10x20
2. Turkish get ups 2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16,20
5. Pullups 1,2,3,2,1 +8KG  followed by 5 x 5 ab wheel rollout. 
6. Kettlebell swings 2H 5x10x24

Cool down

August Workout 7

19:45 Home

Warmup

Workout

1. Goblet squats 2x10x16,20
2. Turkish get ups (2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16,20
5. Pullups 1,2,3,2,1 +8KG  followed by 5 x 5 ab wheel rollout. 
6. Kettlebell swings 2H 5x10x24

 Cool down

August Workout 6

15:15 Home

Warmup

Workout

1. Goblet squats 2x10x16,20
2. Turkish get ups (2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16,20
5. Cleans 2x10x16
6. Snatches 3x10x16 

Cool down 

Sme mixture of teh clean and snatches is irritating my elbow. I will drop these exercises.

August Workout 5

19:45 Home

Warmup

Workout 

Clean (1) and Press (1 arm KB) 2 x 1,2,3 x 16

Clean (1) and Front Squat  (1 arm KB) 2 x 1,2,3 x 16

Pullups 1,2,3,2,1 followed by 5 x 5 ab wheel rollout.
  
Cool down.

August Workout 5

19:30 Home

Warmup

Workout

Clean (1) and Press (1 arm KB) 3 x 1,2,3 x 16

Clean (1) and Front Squat  (1 arm KB) 3x5 x 16 (each side)

Pullups 1,2,3,1,2,3 followed by 5 x 5 ab wheel rollout.
 
Cool down

August Workout 4

15:15 Home

Warmup

Workout

1. Goblet squats 2x10x16
2. Turkish get ups (2 reps per side x12
3. Kettlebell swings 2H 5x10x24
4. Strict press 2x5x16
5. Cleans 2x10x16
6. Snatches 3x10x16 

Cool down 

August Workout 3

19:45 Home

Warmup

Workout

Clean (1) and Press (1 arm KB) 2 x 1,2,3 x 16

Clean (1) and Front Squat  (1 arm KB) 2 x 1,2,3 x 16

Pullups 1,2,3,2,1 followed by 5 x 5 ab wheel rollout.
 
Cool down.

August Workout 2

19:00 Home

Warmup

Workout

1. Goblet squats 2x10x16
   
2. Turkish get ups (2 reps per side x12
   
3. Kettlebell swings 2H 5x10x24
   
4. Strict press 2x5x16
   
5. Cleans 2x10x16
   
6. Snatches 3x10x16 

Cool down 

More detail here: http://rdellatraining.com/kettlebell-workout-the-skill-session

I plan to alternate these two workout for the next few weeks.

August Workout 1.

11:30 Home

Warmup

Halos 5x12
GS 5x14
Swings 25x16
Cable T 10
GS 5x12
Swings 25x16
1L SLDL 5x12
Cable T 10
GS 5x16
Swings 25x16
TGU 5

Workout

Clean (1) and Press (1 arm KB) 2 x 1,2,3 x 16

Clean (1) and Front Squat  (1 arm KB) 2 x 1,2,3 x 16

Pullups 5x1 followed by 5 x 5 ab wheel rollout.

Suitcase walk 16kg

Cool down.

SS - Workout 100

13:30 Home

Warm up

Swings 10x10x32 (2H)
TGU 5x1x32 (lock out only)

Cool down

SS - Workout 99

12:30 Home

Warm up

Swings 10x10x24 (2H)
TGU 5x1x16 (to high hips)

Cool down

SS - Workout 98

17:30 Home

Warm up

Swings 10x10x32 (1H in 5 mins)
TGU 5x1x24 (10 minutes)

Cool down

SS - Workout 97

19:30 Home

Warm up

Swings 10x10x24 (1H)
TGU 1x24

Cool down

London Open

Results

Easy day

14:00 Hme

Warmup

Lunge pad

Stretch.

Lunge Pad

19:00 Home

Lunge pad.

SS - Workout 96

19:30 Home

Warm up

Swings 10x10x24 (2H)
TGU 5x1x16 (to high hips)

Cool down

Back almost better, continuing to do rotational mobility drills.

Fencing Practice

18:50 Fencing

Warmup

Footwork

Drills

Bouts:

1. A. 5-15
2. C. 15-5
3. C. 15-11
4. C. 15-7
5. A. 7-15

Stretch

Back felt a little better. Mobility work is helping.

I need to change up more and show more variety. In bout 1, the opponent is pressing and I am giving way doing fake CA. He know teh CA is fake and is just waiting for a time to finish.  I need to mix in getting away and attack in teh start as well as just pushing of teh line.

Bout 3 was similar in a way. My opponent scored on fast attacks. He knew I wouldn't start so he always began teh attacks. I needed to make him more uncertain of his choices.


I also need to work on my attacking footwork My maneuvering is fine, but initial steps on attack are to big/heavy.

SS - Workout 95

08:30 Home

Warm up

Swings 10x10x32 (2H)
TGU 5x1x12 (to high hips)

Cool down

Got a minor back spasm during swings. SI may have been out and my right side from QL to ribs in spasm. Will try an work it out with mobility work.

SS - Workout 94

11:30 Home

Warm up

Swings 10x10x32 (1H in 5 minutes)
TGU 5x1x32 (lockout only)

Cool down

Grip is the real limiter with the swings. 2H has more of a conditioning effect. 

SS - Workout 93

17:00 Home

Warm up

Swings 2x50x16 (1H change on 10, lest 10 H2H)
TGU 5x1x16

Cool down

SS - Workout 92

19:30 Home

Warm up

Swings 10x10x32 (2H)
TGU 5x1x32 (lockout only)

Cool down

SS - Workout 91

19:30 Home

Warm up

Swings 10x10x20 (1H)
TGU 5x1x24

Cool down

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts.

1. B. 15-11
2. B. 15-9
3. A. 12-15
4. B. 15-12
5. A. 11-15

Stretch

My home club was closed so visited a different club. Fenced teh best I have in weeks. Felt mentally and physically sharper. Bout 3, ran out engergy and started to follow and look for oppertunities instead of setting them up. Bout 5 was a little rushed when I needed to set up more. I had a train to catch which never helps.

Worked on broken time attack with arm pulled in 8, worked well

Luneg Pad

14:00 Home

Lunge pad 20 minutes

SS - Workout 90

10:50 Home

Warm up

Swings 10x10x32 (1H)
TGU 5x1 (unloaded)

Cool down

SS - Workout 89

19:00 Home

Warm up

Swings 10x10x20 (plus played with 32 working on form)
TGU 5x1x32 (just worked on lockout)

Ring pushups 5 on knees, 5 full, 5 with rotated arms.
Ring pullups 5 partial, 5 full.
Baby muscle up.

Cool down

Joined in my wife's ring workout. 

Fencing Practice

19:10 Fencing

Warm up

Footwork

Bouts


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

Lesson

Really not feeling it in the last two bouts, tired also.

SS - Workout 88

19:10 Home

Warm up

Swings 1x100x16 (1H change hands on 10)
TGU 3x1x24

Cool down

Easy day

SS - Workout 87

19:10 Home

Warm up

Swings 10x10x32 (1H)
TGU 5x1x16

Cool down

SS - Workout 86

14:10 Home

Warm up

Swings 10x10x32 (1H in 5 minutes)
TGU 5x1x16

Cool down

SS - Workout 85

14:10 Home

Lunge Pad 20 minutes

Warm upSwings 10x10x32 (2H, 8 sets 1H) 
TGU 5x1x24Cool down


Bit of a lazy, crazy week. That said I felt rested and ready for action today. Hit my target for TGUs. For the swings I found if I didn't force the height on the upswing my form was much better. 

SS - Workout 84

19:30 Home

Warm up

Swings 100x16 (1H chnage on 10)
TGU 5x1x16

Cool down

Easy day.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Lesson

Bouts

1. B, 15-11
2. A, 7-15
3. A. 6-15
4. A. 8-15

Tired and achy today, need to look at recovery and KB workouts.

SS - Workout 83

08:10 Home

Warm up

Swings 10x10x32 (2H, 6 sets 1H)
TGU 3x1x20,24,24,24,20

Cool down

Struggled with the 1h swings. Felt I was squatting more than swinging, maybe a grip strength issue.

SS - Workout 82

10:10 Home

Warm up

Swings 10x10x32 (2H in 5 minutes
TGU 5x1x16

Cool down

Felt tired today, made the swings, but really felt it.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts

1. A. 14-10 (abandoned due to equipment issues)
2. A. 8-15
3. C. 15-7
4. B. 15-7

Lesson

SS - Workout 81

20:10 Home

Warm up

Swings 10x10x32 (2H, 4 sets 1H)
TGU 3x1x20,24,20

Cool down

SS - Workout 80

19:15 Home

Warm up

Swings 2x50x20 (1H, change hand on 10)
TGU 5x1x12

Cool down