10 Moves: Cardio

18:30 Home

Warm up

!0 rounds of

Swings 15x20kg
GS 1x20kg
Mobility (first 8 sets), PUPP,, Suitcase walk

Stretch

10 Moves: Simple

19:00 Home

Warmup

One arm press 10x13, 5x17 , 8x17
One arm row 10x17, 5x20 , 10x20
Swing 30 x 16 , 15, 25x24
Squat 10x16, 5x , 8x 24
Plank 2 minutes
Suitcase carry  24kg.

Mobility work in between

Stretch

10 Moves: Mobility and a Run

08:00

Run 4.2K

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

!0 Moves: Tonic

18:45 Home

Warm up

One arm press 10x14
One arm row 10x14
Sing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

10 Moves: Tabata plus run

15:30 Home

Warmup

Swings 20kg, Tabata 112

19:00

Run 7k easy

Stretch.

London Open

Results: http://britishfencing.com/events/results/london_open_2015/

10 Moves:Mobility

22:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Simple

19:30 Home

Warmup

One arm press 10x13, 5x15 , 10x15
One arm row 10x15, 5x18 , 10x19
Swing 30 x 16 , 15, 40x20
Squat 10x16, 5x , 12x 20
Plank 105 sec
Suitcase carry  20kg.

Mobility work in between

Stretch

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts. (all had lots of warm up touches before hand)

1. C. 15 -2
2. C. 5-1
3. C. 15-1

Stretch

Chichester Open

Results: http://britishfencing.com/events/results/chichester_open_2015/

10 Moves: Cardio

18:15 Home

Warm up

!0 rounds of

Swings 15x20kg
GS 1x20kg
Mobility (first 8 sets), PUPP,, Suitcase walk

Stretch

Fencing Practice

19:00 Fencing

Warm up

Bouts;

1 C. 15-6
2. B. 15-9
3. A. 7-17
4. B. 15-11
5. B. 15-11
6. C. 3-5, 4-2, L

10 Moves: Simple

19:30 Home

Warmup

One arm press 10x13, 5x15 , 10x15
One arm row 10x15, 5x18 , 10x18
Swing 30 x 16 , 15, 30x20
Squat 10x16, 5x , 10x 20
Plank 100 seconds
Suitcase carry  20kg.

Mobility work in between

Stretch

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. B, 6-15
2. C. 15-5
3. C. 15-6
4. C. 5-3
5. B. 14-15

Lots of warm up touches as well. In bout 1 my opponent used fast attacks to set up ducking remises Against my long attacks he used a long arm stop hit. My shorter attacks were executed at the wrong distance so he could often CA. My foil tip was a little sticky and he wore a chest protector so some of my touches didn't register.

When I fenced him the second time I used the line to break up his attack and take over. I was patient and set up again as needed. I angulated attacks to his back which worked reasonably well. I was prepared for his remises either with a counter parry or by taking the low line target away.I also use feints to gain time for direct attacks or parries. I lost because I ran out of steam.

10 Moves:Mobility

16:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

!0 Moves: Tonic

11:00 Home

Warm up

One arm press 10x14
One arm row 10x14
Sing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

10 Moves: Tabata

15:30 Home

Warmup

GS 20kg, Tabata 64

10 Moves: Simple

15:00 Home

Warmup

One arm press 10x, 5x , 12x
One arm row 10x, 5x , 12x
Swing 30 x 16 , 15, 40x20
Squat 10x16, 5x , 8x 20
Plank 95 seconds
Suitcase carry 4 length, 24kg.

Mobility work in between

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1. C. 11-15
2. A. 6-15
3. C. 12-15
4. A. 12-15

10 Moves: Cardio

19:15 Home

Warm up

!0 rounds of

Swings 15x20kg
GS 1x20kg
Mobility (first 8 sets), PUPP,, Suitcase walk

Stretch

10 Moves:Mobility plus Run

15:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

Run 4.2K

10 Moves: Simple

15:00 Home

Warmup

One arm press 10x, 5x , 12x
One arm row 10x, 5x , 12x
Swing 30 x 16 , 15, 36x20
Squat 10x, 5x , 8x
Plank 90 seconds
Suitcase carry 4 length, 24kg.

Mobility work in between

10 Moves: Tonic

19:30 Home

Warm up

One arm press 10x14
One arm row 10x14
Sing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch