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.