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