Conditioning

10:30 Home

Warmup

Pushup 10,9...2,1
Swings 1,2...9,10

Stretch

Strength

11:15 Home

Warm up

Press 10x12, 5x18, 10x18
TRX row 10
Pullup, 5,8
GS, 10x16, 5x24, 10x24
Swings, 30x16, 15x24, 35x24
Ab wheel 10,5
Suitcase walk 5

Stretch in-between and after.

Conditioning

08:30 Home

Warmup

8 rounds

Snatch 5 (each arm)
Proper push up 5
March in place 10

Stretch

Strength

18:50  Home

Warm up

Press 10x12, 5x18, 10x18
TRX row 10
Pullup, 5,8
GS, 10x16, 5x24, 8x24
Swings, 30x16, 15x24, 35x24
Ab wheel 10
Suitcase walk 5

Stretch in-between and after.

Conditioning

08:30 Home

Warmup

7 rounds

Snatch 5 (each arm)
Proper push up 5
March in place 10

Stretch

Walk 7.5 minutes out, 7.5 minutes back. Try and beat distance.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

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

Lesson

I snapped a blade in eh first bout and the wire went in my second blade in the last bout. The first bout I was going for lazy touches, instead of working the distance.

Strength

10:00 Home

Warm up

Press 10x12, 5x18, 6x18
TRX row 10
Pullup, 5,7
GS, 10x16, 5x24, 7x24
Swings, 30x16, 15x24, 30x24
Ab wheel 10
Suitcase walk 5

Stretch in-between and after.

Conditioning

17:30 Home

Warmup

Pushup 10,9...2,1
Swings 1,2...9,10

Stretch

Fencing Practice

18:45 Fencing

Warm up

Lesson

Footwork

Bouts

1. B. 11-15
2. B. 15-7
3. B. 12-15

Conditioning

18:00 Home

Warmup

6 rounds

Snatch 5 (each arm)
Proper push up 5
March in place 10

Stretch

Walk 7.5 minutes out, 7.5 minutes back. Try and beat distance.

Fencing Practice

19:10 Fencing

Warm up

Footwork

Bouts

1. B 15-8
2. C. 15-6
3. A. 7-15
4. B. 6-11 (last foil broke)

Lesson

Strength

13:00 Home

Warm up

Press 10x12, 5x18, 6x18
TRX row 10
Pullup, 5,6
GS, 10x12, 5x20, 6x24
Swings, 30x12, 15x20, 50x20
Ab wheel 10
Suitcase walk 5

Stretch in-between and after.

Conditioning

08:30 Home

Warmup

6 rounds

Snatch 5 (each arm)
Proper push up 5
March in place 10

Stretch

Fencing Training

19:00 Fencing

Warmup

Footwork

Bouts

1. B. 15-7
2. B. 15-14
3. B. 12-15
4. B. 10-4

Lessson

Test

17:30 Home

Nice article by Dan John on assessment of  one's current fitness state. I'm being feeling a bit under the weather of late so taking it easy. I carried out the test today but din't really push myself.

After a warm up

A slow TGU with a light KB. Probably 2 minutes per side.
The Goblet Squat. I misread the article and stayed in the bottom position for one minute. Only lasted two minutes.
Proper Push Up. Did 10, could have done more.
30 Second hang pull up.. Got 2, my grip was fried.
Swings. Did 30 with a 24Kg, but should have used a 20kg
RKC Hip flexor stretch. Two minutes per side.

Then some shoulder dislocates.

Lots of room for improvement.

Conditioning

09:30 Home

Warmup

5 Rounds

Snatch 5 each hand
Push up 10
Pullups 2

Stretch

Back seems fine but keeping volume down. Upped the weight on the snatch but dropped the reps. Will work up to 10 sets and then up reps.

Strength

09:00  Home

Warm up

5 rounds

Press 3 18kg

Swings 12  24kg

GS 1 24KG

Stretch between sets

Pulled something in my back on 5 set. Felt very tired before starting.