Strength

09:15 Home

Warm up

Press 10x12, 5x18, 6x18
Row 10x17, 5x22, 8x24
GS 10x16, 5x32, 6x32
Swings 30x16, 15x32, 20x32
Ab wheel 10,10 
Suitcase walk 5 (32)

Stretch

Conditioning

19:00 Home

Warm up

Swings 10,10...10,10

Pushups 10,9...2,1

Pull-ups 1

Total 100 swings, 55 Push ups, 10 pull-ups

All with 24Kg KB

Stretch.

Fencing Practice

18:50 Fencing

Warmup

Footwork

Lesson

Bouts.

1. A. 4-15
2. B. 15-12
3. A. 15-13
4. C. 10-6

Conditioning

19:00 Home

Warm up

Swings 1,2...9.10

Pushups 10,9...2,1

Total 55 swings, 55 Push ups,

All with 24Kg KB

Stretch.

Starting to feel better

Strength

19:30 Home

Warm up

Press 10x12
Row 10x16
GS 10x20
Swings 30x20
Ab wheel 10

Stretch

Easy day. Recover from a nasty bout of flu.

Strength

08:30 Home

Warm up

Press 10x12, 5x18, 6x18
Row 10x17, 5x22, 8x24
GS/FS 10x16, 5x12+20, 8x12+20
Swings 30x16, 15x32, 20x32
Ab wheel 10,10 
Suitcase walk 5 (32)

Stretch

Conditioning

19:00 Home

Warm up

Swings 1,2...9.10

Pushups 10,9...2,1

Pull-ups 1

Total 55 swings, 55 Push ups, 10 pull-ups

All with 32Kg KB

Stretch.

Fencing Practice

19:15 Fencing

Warmup

Bouts

1. A. 15-7
2. A. 14-15
3. C. 15-11
4. B. 15-14

Conditioning.

19:30 Home

Warm up

Swings x 20, push-ups x 10 (Final 3 minutes 15 swings)

rest the remainder of the minute

Swings x 15, push-ups x 9

rest the remainder of the minute

Continue until you hit: Swings x 15, push-up x 1

Total 185 swings. 55 Push ups.

All with 24Kg KB

Stretch.

Strength

19:15 Home

Warm up

Press 10x12, 5x17, 11x17
Row 10x17, 5x22, 8x24
GS/FS 10x16, 5x12+20, 6x12+20
Swings 30x16, 15x32, 20x32
Ab wheel 10,10 
Suitcase walk 4 (32)

Stretch

Fencing Practice

19:00 Fenicng

Warm-up

Footwork

Bouts

1. C. 15-12
2. C. 15-9
3. B. 12-15
4. C. 15-14

Lesson

Strength

10:15 Home

Warm up

Press 10x12, 5x17, 10x17
Row 10x17, 5x22, 10x22
GS/FS 10x16, 5x12+16, 10x12+16
Swings 30x16, 15x32, 15x32
Ab wheel 10,10 (with extra load
Suitcase walk 4 (32)

Stretch

Conditioning

18:30 Home

Warm up

Swings 1,2...9.10

Pushups 10,9...2,1

Pull-ups 1

Total 55swings. 55 Push ups., 10 pull-ups

All with 24Kg KB

Stretch.

Fencing Practice

19:00 Fencing

Warmup

Lesson

Bouts

1. C. 15-7
2. B. 9-15
3. A. 15-12
4. B. 15-14

Conditioning

18:30 Home

Warm up

Swings x 15, push-ups x 10 (For last 5 minutes 20 swings.)

rest the remainder of the minute

Swings x 15, push-ups x 9

rest the remainder of the minute

Continue until you hit: Swings x 15, push-up x 1

Total 175 swings. 55 Push ups.

All with 24Kg KB

Stretch.

Strength

19:00 Home

Warm up

Press 10x12, 5x17, 9x17
Row 10x17, 5x22, 112x22
GS/FS 10x16, 5x12+16, 8x12+16
Swings 30x16, 15x24, 30x24
Ab wheel 10,9
Suitcase walk 9/8

Stretch

Fencing Practice

19:00 Fencing

Warm up

Foot work ( I rolled my ankle messing around)

Lesson

Bouts.

1. A. 11-15
2. C. 15-8
3. B. 15-7
4. B. 14-15
5. C. 15-7

In bout 4 I wasn't controlling the distance well. Far too casual. I need to threaten the opponent as they advance.

In bout 2, I di too much prep, all I need to do was push forwards slowly.

Strength

17:00 Home

Warm up

Press 10x12, 5x17, 8x17
Row 10x17, 5x22, 10x22
GS/FS 10x16, 5x12+16, 8x12+16
Swings 30x16, 15x24, 30x24
Ab wheel 10
Suitcase walk 8/7

Stretch

Conditioning

18:30 Home

Warm up

Swings x 15, push-ups x 10 (For last 5 minutes 20 swings.)

rest the remainder of the minute

Swings x 15, push-ups x 9

rest the remainder of the minute

Continue until you hit: Swings x 15, push-up x 1

Total 175 swings. 55 Push ups.

All with 24Kg KB

Stretch.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Lesson

Bouts

1. A 11-15
2. B. 15-7
3. A. 9-15

Strength

19:45 Home

Warm up

Press 10x12, 5x17, 7x17
Row 10x17, 5x22, 10x22
GS 10x16, 5x24, 10x24
Swings 30x16, 15x24, 20x24
Ab wheel 10
Suitcase walk 6

Stretch

Conditioning

19:00 Home

Warm up

Swings x 15, push-ups x 10

rest the remainder of the minute

Swings x 15, push-ups x 9

rest the remainder of the minute

Continue until you hit: Swings x 15, push-up x 1

Farmers walk 6

All with 24Kg KB

Stretch.

Fencing Practice

19:10 Fencing

Warm up

Footwork

Lesson

Bouts

1. B. 10-15
2. B. 8-15
3. C. 14-15
4. B. 6-4

Strength

15:00 Home

Warm up

Press 10x12, 5x17, 7x17
Row 10x17, 5x22, 8x22
GS/FS 10x16, 5x12+16, 6x12+16
Swings 30x16, 15x24, 20x24
Ab wheel 5
Suitcase walk 6

Stretch

Conditioning and run

13:00 Home

Warm up

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

Rub 3K

Stretch