11:30 Home
Warmup
10 minutes of
GS 10
Halos 10
Pumps 10
Stretch
10 rounds of
Swings 15
GS 10,9...2,1
Stretch
Short of time again, but this was a nice intense one. Never put the KB down so gip fried as well.
Saturday 28 January 2017
Friday 27 January 2017
Thursday 26 January 2017
PM 2017
18:30 Home
Warmup
10 minutes of
Goblet Squats 10
Halos 10
Pumps 10
Stretch
10 rounds of
Swings 1,2...9,10
Pushups 10,9...2,1
Stretch
Warmup
10 minutes of
Goblet Squats 10
Halos 10
Pumps 10
Stretch
10 rounds of
Swings 1,2...9,10
Pushups 10,9...2,1
Stretch
Tuesday 24 January 2017
PM 2017
18:40 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU heavier KB
Stretch
Not sure if it was the deeper squats of the heavier TGU but my right hip wasn't happy
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU heavier KB
Stretch
Not sure if it was the deeper squats of the heavier TGU but my right hip wasn't happy
Monday 23 January 2017
Fencing Practice
19:00 Fencing
Warm up
Bouts
1. C. 15-5
2. C. 5-2
3. B. 12-15
4. C. 5-2
5. B. 9-15
6. c 15-10
Lots of unrecorded touches. Floor was very slippy, making footwork difficult.
Warm up
Bouts
1. C. 15-5
2. C. 5-2
3. B. 12-15
4. C. 5-2
5. B. 9-15
6. c 15-10
Lots of unrecorded touches. Floor was very slippy, making footwork difficult.
Saturday 21 January 2017
PM 2017
08:30 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
10 rounds of
Swings 15
Pushups 10,9...2,1
Stretch
Short of time, but good workout.
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
10 rounds of
Swings 15
Pushups 10,9...2,1
Stretch
Short of time, but good workout.
Friday 20 January 2017
PM 2017
08:40 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Thursday 19 January 2017
PM 2017
19:15 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
Footwork and jogging
Stretch
Easier day as competition this weekend.
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
Footwork and jogging
Stretch
Easier day as competition this weekend.
Wednesday 18 January 2017
Tuesday 17 January 2017
PM 2017
18:15 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Monday 16 January 2017
Fencing Practice
19:00 Fencing
Warm up
Lesson
Bouts
1. B. 9-10
2. B. 9-10
3. A. 10-19
4. C. 10-5
5. C. 10-9
Warm up
Lesson
Bouts
1. B. 9-10
2. B. 9-10
3. A. 10-19
4. C. 10-5
5. C. 10-9
Sunday 15 January 2017
Saturday 14 January 2017
PM 2017
15:00 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Friday 13 January 2017
PM 2017
19:15 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
Footwork.
Stretch
Easier day as competition this weekend.
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
Footwork.
Stretch
Easier day as competition this weekend.
Wednesday 11 January 2017
PM 2017
19:00 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Tuesday 10 January 2017
PM 2017
19:15 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
PPU 10
Pullups 5
Mountain climbers 10
Footwork
Jogging on the spot
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
PPU 10
Pullups 5
Mountain climbers 10
Footwork
Jogging on the spot
Stretch
Monday 9 January 2017
Saturday 7 January 2017
PM 2017
12:00 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
PPU 10
Pullups 5
Mountain climbers 10
Footwork
Jogging on the spot
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
12 Minutes of Swings (160) interspersed with
PPU 10
Pullups 5
Mountain climbers 10
Footwork
Jogging on the spot
Stretch
Friday 6 January 2017
PM 2017
18:00 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Thursday 5 January 2017
PM 2017
19:00 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
10 Minutes os Swings
20 swings, 10 push-ups, rest the remainder of the minute
20 swings, 9 push-ups, rest
... and so on down to 20 swings, 1 push-up
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
10 Minutes os Swings
20 swings, 10 push-ups, rest the remainder of the minute
20 swings, 9 push-ups, rest
... and so on down to 20 swings, 1 push-up
Stretch
Wednesday 4 January 2017
Fencing Practice
19:00 Fencing
Warmup
Footwork
Bouts
1. B. 15-10
2. B. 15-9
3. C. 15-11
4. B. 10-15
5. B 10-15
Warmup
Footwork
Bouts
1. B. 15-10
2. B. 15-9
3. C. 15-11
4. B. 10-15
5. B 10-15
Tuesday 3 January 2017
Program Minimum 2017
19:00 Home
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
Warmup
10 minutes of
Face the wall squats 10
Halos 10
Pumps 10
Stretch
5 Minutes of TGU
Stretch
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