10 Moves: Mobility plus Lunge Pad

18:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

Lunge Pad 20 minutes

10 Moves: Simple

19:30  Home

Warmup

One arm press 10x13, 5x18 , 7x18
One arm row 10x17, 5x25 ,8x25
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 10x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Felt tired but managed to bump up the row. Nice long stretch afterwards.

Fencing Practice

19:20 Fencing

Warm up

Bouts

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

Lesson

10 Moves: Cardio

12:00 Home

Warm up

!0 rounds of

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

Stretch

10 Moves: Simple

17:00  Home

Warmup

One arm press 10x13, 5x18 , 7x18
One arm row 10x17, 5x24 ,14x24
Swing 30 x 16 , 15, 30x32
Squat 10x16, 5x24 , 12x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Bit of a rush job today as I was cooking dinner at the same time. Dinner, thankfully, wasn't too demanding; Beef Stroganoff with lemon rice

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

1. A. 12-15
2. B. 10-6

Lesson

10 Moves: Mobility plus Lunge Pad.

19:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

Lunge Pad 20 minutes

10 Moves: Tonic

17:30 Home

Warm up

One arm press 10x14
One arm row 10x19
Swing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

10 Moves: Tabata

15:30 Home
Warmup

Swings 24kg, Tabata 112

Stretch

10 Moves: Simple

09:00  Home

Warmup

One arm press 10x13, 5x18 , 8x18
One arm row 10x17, 5x24 ,12x24
Swing 30 x 16 , 15, 30x32
Squat 10x16, 5x24 , 12x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

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

Drills

Lesson

stretch

Fencing Practice

19:00 Fencing

Warmup

Lesson

Foootwork

Bouts

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

Stretch

Busy week and a head cold so not much energy. That said first bout I scored a lot of early point with attacks to the shoulder and then lost confidence in my flicks. My opponent may have changed things, I also got tired, but I need to stick with a plan while it is working.

10 Moves: Mobility

o9:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Simple

19:00  Home

Warmup

One arm press 10x13, 5x18 , 8x18
One arm row 10x17, 5x24 ,10x24
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 12x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

10 Moves: Tonic

08:30 Home

Warm up

One arm press 10x14
One arm row 10x19
Swing 30x16
GS 10x16
PUPP 60 seconds

Mobility work in between

Stretch

Essex Open

09:00 Colchester

Results:

10 Moves: Mobility and Lunge Pad

19:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

19:15 Lunge Pad 

20 minutes

10 Moves: Mobility and Lunge Pad

09:00 Home

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

19:30 Lunge Pad 

20 minutes

10 Moves; Simple

18:45  Home

Warmup

One arm press 10x13, 5x18 , 7x18
One arm row 10x17, 5x24 ,10x24
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 10x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

Fencing Practice

18:50 Fencing

Warmup

Footwork

Worked on closing the distance but avoiding being pulled  

Lesson

Was a little tight. Need to warm up more. 

Bouts

1.A 15-8

2.A 10-15

3.B 15-11

4.C 15-12

5.C 15-12

Need to keep work rate up. No drifting into critical distance without a plan. 

10 Moves: Mobility

09:30

Mobility 3 times for 30 seconds

Hip flexor stretch
Hip flexor rainbow
Bird dog
6 Point Zenith

10 Moves: Simple

09:00  Home

Warmup

One arm press 10x13, 5x18 , 6x18
One arm row 10x17, 5x24 , 8x24
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 8x 24
Plank 120 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch

10 Moves: Cardio

11:00 Home

Warm up

!0 rounds of

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

Stretch

Dropped the weight today as I felt tired from fencing.

Fencing Practice

18:55 Fencing

Warmup

Footwork

Bouts.

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

Lesson

Stretch

Last two bouts I had no real plan and no energy. For better fencers I need both.

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts.

1. B, 15-10
2. B. 14-15

Lesson

First session of the new season.

10 Moves: Simple

19:00  Home

Warmup

One arm press 10x13, 5x17 , 6x17
One arm row 10x17, 5x23 , 8x23
Swing 30 x 16 , 15, 30x30
Squat 10x16, 5x24 , 8x 24
Plank 90 seconds
Suitcase carry  24kg.

Mobility work in between

Stretch