Winter 16

14:00 Home

Warm up

KB Snatch 5 sets 10 each hand (1000
Pullups 5,4,3,2,1

Stretch

Winter 16

09:00 Home

Warm up

KB Snatch 5 sets 10 each hand (1000
Pushups 5x10

Stretch

Family Run

09:00 Home

2 K run with lids

Winter 16

09:00 Home

Warmup

KB Snatches 20,15,10,5 (100)

Stretch

Fencing Practice

19:15 Fencing

Warmup

Bouts

1. C. 15-6
2. C. 15-14
3. B. 15-12
4. B. 15-14
5. B. 14-15

Winter 16

18:30 Home

Warmup

Press 5
Pullups 5
Swing 30 (5 each hand)
GS 4
Plank

Easy day, A bit under the weather.

Santa Run

10:30 Santa Run

A fun morning. Ran 2k with the family and then did the other 4k.

Fencing Practice

19:30 Fencing

Warm up

Footwork

1. B. 7-15
2. B. 15-10
3. B. 15-5

Lesson

Winter 16

18:00 Home

Warm up


Press, 2x5,4,3,2,1
Swings 10x15
Pushups 10,9...2.1
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Winter 16

12:30 Home

Warm up

Swings 3x25
Press, 3x5
PUPP 15
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Lunge Pad 10 minutes

Easy day. felt wiped out.

Run

09:00 Home

Run 4k

Fencing Practice

19:20 Fencing

Warm up

Footwork

Bouts

1. B. 15-14
2. B. 15-3
3. A. 10-15
4. C. 10-6

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

1. B. 15-2
2. C. 15-5
3. B. 9-15

Lesson

In bout 3 I rushed at the end and ran onto counter attacks.

Winter 16

18:30 Home

Warm up

Swings 10x10
Press, 2x3,2,1
Pullups 5,4,3,3,3
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Lunge Pad 10 minutes

Winter 16

09:30 Home

Warm up

Swings 3x25
Press, 5,4,3,2,1
Pullups 5,4,3,3
Plank

Stretch in-between and after.

Half volume day as short of time.

Fencing

19:00 Fencing

Warm up

Footwork

Bladework

Bouts

1. B. 15-12
1. B. 15-10

Lesson

Footwork and Lunge Pad

18:45 Home

Footwork 15 minutes
Lunge pas 15 minutes

Stretch

Winter 16

19:00 Home

Warm up
Press 2x5,4,3,2,1
Swings 10x15 SS withPushups 10,9...2,1
Suitcase carry 5Ab wheel
Stretch in-between and after

Run

16:00 Home

Run 5 K in 30"30"

The mud and the dark made for a tricky run.

Winter 16

19:30 Home

Warm up

Swings 10x10
Press, 3,2,1 2x2,1
Pullups 5,4,3,2,5
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Fencing Footwork

18:30 Home

Fencing footwork 20 minutes

Winter 16

18:15 Home

Warm up

Press 5x5

Swings 10x15 SS with

Pushups 10,9...2,1

Suitcase carry 5
Ab wheel 3x5Windmill stick

Stretch in-between and after.
Foam roller. 

Light presses. Have an upper back spasm

Fencing Practice

19:05 Fencing

Warm up

Footwork

Lesson

Bouts

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

Run

15:30 Home

Run 5K

I ran the first 2K with my daughter as she has just started cross country at school

Stretch  and foam roller.

Winter 16

12:30 Home

Warm up

Swings 10x10
Press, 2,1,1,1,1,2,1
Pullups 5,4,3,2,1
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Could get the second rep in the press and then is seemed to come back. Maybe confidence.

Fencing Practice

19:30 Fencing

Waarm up

Footwork

Bouts

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

Footwork and Lunge pad

18:30 Home

Footwork 15 minutes

Lunge pad 15 minutes

Stretch

Winter 16

19:30 Home

Warm up

Swings 10x15
Press, 2x5,4,3,2,1
Pushup 6x10
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Leon Paul Open

Results

Winter 16

09:00 Home

Warm up

Swings 5x10
Press, 3,2,1
Pushup 2x10
Ab wheel 5
Windmill 3

Stretch in-between and after.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bladework

Bouts

1. B. 12-15
2. B. 13-15
4. B. 7-8

Lesson

Winter 16

12:00 Home

Warm up

Swings 10x15
Press, 2x5,4,3,2,1
Pushup 6x10
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Fencing Practice

19:00 Fencing

Warm up

Foot work

Bouts

1. A. 12-15
2. B. 15-6
3. B. 15-8
4. A. 13-15
5. B. 9-15
6. A. 15-14

I was very happy with my fencing. Working on an active defence gave me a nice lead and allowed me to develop attacks with confidence.

Winter 16

12:30 Home

Warm up

Swings 10x10
Press, 3x2,1
Pullups 5,5,3,2,1
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Fencing footwok

08:30 Home

Fencing footwork

Fencing footwok

08:30 Home

Fencing footwork

Winter 16

18:30 Home

Warm up

Swings 10x15
Press, 5,4,3,2,1
Pushup 5x10
Ab wheel 3x5
Windmill 3

Stretch in-between and after.

Based on this workout which was linked in Dan John's Wandering Weights newsletter

Footwork and Lunge pad

18:00 Home

Footwork 15 minutes

Lunge pad 15 minutes

Autumn 16

12:30 Home

Warm up

KB C&P 5x20
GS 10x20
Pullups  5
Swings 25
Plank

Stretch in between.
Easy day, getting over minor illness.

Lunge Pad

14:00 Home

Lunge pad 15 minutes

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-5
2. B. 15-14
3. C. 15-6
4. B. 8-15
5. C. 15-1

4th bout I was feeling pretty tired and wasn't active enough.

Fencing Practice

19:30 Fencing

Warm up

Footwork

Bouts

1. B. 15-8
2. C. 15-6

Lesson

Autumn 16

18:30 Home

Warm up

KB C&P 2x5x20,1,2,1,2x24 
FS 2x10x20
Pullups  8,8
Swings 3x25
Plank
Farmer's walk

Stretch in between

Lunge Pad

19:00 Home

Luneg pad 20 minutes

Fencing Practice

19:10 Fencing

Warm Up

Footwork


Bouts

1. C 5-2, 5-1
2. A. 6-10
3. B. 10-15
4. B. 15-13
5. B. 15-7

Lesson

I'm focusing on two things.

1. very active defence. This is allowing me to get closer to set up action
2. Recycling the march. Not advancing for too long, 4-5 steps, but resetting and taking over

I lost a few points last night because my step lunge off the line wasn't aggressive enough. Next session I'm going to focus on a very aggressive but focused start.

Fencing Practice

19:00 Fencing

Warm up

Footwork
Drills

Bouts

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

Autumn 16

18:30 Home

Warm up

KB C&P 2x5x20,. 1,2,1x24 
FS 2x8x20
Pullups  8,8
Swings 3x25
Plank
Farmer's walk

Fencing footwork
Stretch in-between

Fencing Practice

18:55 Fencing

Warm up

Footwork

Bouts

1. A. 4-5
2. C. 5-1
3. B. 5-0
4. B. 4-5
5. B. 5-0
6. B. 15-10
7. A. 9-15

Lesson

Autumn 16

19:00 Home

Warm up

KB C&P 2x5x20,. 1,11x24 
FS 2x8x20
Pullups  8,7
Swings 3x25
Plank
Suitcase carry

Fencing footwork
Stretch in-between

Fencing Practice

18:50 Fencing

Warmup

Footwork

Lesson

Bouts

1. A. 4-15
2. B. 14-15
3. B. 0-10

Really not happy with fencing. I didn't manage to impose myself at all in the first and last bout. In the first bout my opponent was totally comfortable coming forward. He knew that I would CA, so he could finish his attack. My attack was no threat. I used the line in the latter part of the bout, which helped me gain initiative but I really need to disrupt his attack more and have more confidence in my actions

Second bout I controlled the bout a little better but made a lot of simple attacks out of distance leaving me open to a simple riposte. I need to work more on the setup, but seemed short of idea.

Third bout I had no idea. My attacks were short and I couldn't disrupt his advances. I need to work harder at getting in closer and being more of a threat. I most score on AIP, and CA and the occasional unexpected fast attack. At the moment I'm relying too much on the slow march and the lazy first intention CA.

Footwork and lunge pad

19:00 Home

Footwork:

Lunge Pad

Stretch

Autumn 16

19:00 Home

Warm up

KB C&P 2x5x20,. 1,1x24 
FS 2x7x20
Pullups  2x7
Swings 3x25
Plank
Suitcase carry

Stretch in-between

Footwork and Lunge Pad

15:00 Home

Footwork and Lunge Pad 25 minutes

Stretch

Autumn 16

14:15 Home

Warm upKB C&P 5x20KB FS 5x25Pullups  5Swings 25Plank


Stretch

East day. Autumn cold.

Lunge Pad

17:30 Home

Lunge Pad 20 minutes

Fencing Practice

19:10 Fencing

Warm up

Footwork

Bouts

1. C. 12-15
2. B. 9-15
3. B. 15-9

Lesson

Autumn 16

19:15 Home

Warm up
KB C&P 2x1,2,3 then 1,2 x20KB 
FS 2x7x20
Pullups  2x7
Swings 3x25
Ab wheel 10
Suitcase carry

Footwork 15 minutes

Stretch in-between

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. C. 15-14
2. C. 15-11
3. C. 15-5
4. C. 15-10

Lesson

Autumn 16

11:15 Home

Warm up

KB C&P 2x1,2,3x20KB 
FS 2x6x20
Pullups  2x6
Swings 3x25
Ab wheel 10
Suitcase carry

Stretch in-between

Lunge Pad

18:00 Home

Lunge pad and footwork 20 minutes

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 11-15
2. C. 15-11
3. C. 15-6
4. B. 9-15
5. C. 15-5

Lesson

Lunge Pad

19:00 Home

Lunge pad and footwork 20 minutes.

East dat

19:15 Home

Warm up

KB C&P 5x16
GS 5x16
TRX row 5
Swings 1H 50x16
Plank


Stretch in-between

TRX

19:00 Home

Various things on the TRX

Squat
One leg squat
Lunge
Pushup
Pushup to pike
Row
One arm row
Ham string curl

Chest and hip flexor stretch

Sussex Open

09:30 Sussex Open

Results

Autumn 16

17:15 Home

Warm up

KB C&P 2x1,2,3x20KB 
FS 2x6x20
Pullups  2x6
Swings 3x25
Plank
Suitcase carry

Stretch inbetween

Fencing Practice

18:55 Fencing

Warm up

Footwork

Bouts

1. A. 13-15
2. C. 15-4
3. B. 5-0

Lesson

Fencing Practise

19:00 Fencing

Warmup

Lunge pad

Lesson

Footwork

Bouts:

1.B. 15-13
2. C. 15-5
3. B. 6-15
4. A. 14-15

Autumn 16

17:15 Home

Warm up

KB C&P 2x1,2,3x20
KB FS 2x5x20
Pullups  
5 rounds 
Swing 15 (75)
Footwork 1 minutes
Plank
Suitcase carry

Stretch inbetween

Essex Open

08:00 Colchester

Results

Easy Day

18:15 Home

Warm up

KB C&P 5x16
GS 2x5x16
TRX Row 5Swings 25
Plank 1 minute 

Stretch between and after.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-10
2. C. 15-4
3. B. 14-15
4. A. 3-15

Lesson

Easy Day

18:15 Home

Warm up

KB C&P 5x16
GS 2x5x16
TRX Row 5
5 rounds 
Swing 15 (75)
Footwork 1 minutes


Stretch

Fencing Practice

18.50 Fencing

Warm up

Foorwork

Bouts

1. B. 5-3, 3-5 V
2. C. 5-3, 3-5 V

Had a few more bouts but abandoned due to equipment issues. Fist session back teething issues.

Lesson

Summer 16

08:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5 (one handed)

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

Run

13:00 Home

Run 4K

Stretch

A little variety

19:00 Home

Warm up

KB C&P 1,2,3,1,2,3 x 20
Pullup 2x6
KB FS 2x6

9 minutes
Swing 15 (90)
Footwork 1 minutes
Stretch

Summer 16

18:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
Pullups 5
Two-Hand Swing x 15
Pullups 5

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

First session after holiday

15:00 Home

Warm up

KB C&P 1,2,3x20
Pullup 2x5
KB FS 2x5
Pushups 10,9...2,1
Swings 1,2...9,10

Stretch

Easing back into things.

A little variety

19:00 Home

Warm up

KB C&P 1,2,3,1,2,3,1,2,3 x 20
Pullup 2x8
KB FS 2x8
Pushups 5x10
Swings 5x15

Stretch

Run

18:45 Home

Run 4K

Stretch

A little variety

18:30 Home

Warm up

KB C&P 1,2,3,1,2,3,1,1 x 20
Pullup 2x7
KB FS 2x7
P Pushups 5x6 
Swings 5x15

Stretch

Summer 16

13:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R
Two-Hand Swing x 35

B.
Pullups 5
Two-Hand Swing x 15
Pullups 5
Two-Hand Swing x 35

C.
GS 5
Two-Hand Swing x 15
GS 5
Two-Hand Swing x 35

D.
Plank
Two-Hand Swing x 15
Plank
Two-Hand Swing x 35

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk
Two-Hand Swing x 35

Stretch/mobility between groups. Stretch after.

I haven't completed the sets of 35 i a while. I really feel it in my grip.