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