Classic Conditioning in X Moves

Warm up
Program A: Simple Strength

• Press 10,5,8

• Row 10,5, 8

• Swings 30,15,30

• GS 10,5,8

• Plank 2'

• Suitcase walk 6

Stretch

Upped weights.

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 15-13
2. B. 15-9
3. B. 15-8
4. C. 15-10

Classic Conditioning in X Moves

14:15 Home

Program C: Tonic Recharge

1. One Arm Press - 10 reps light  followed by hip flexor stretch
2. One Arm Row - 10 reps light followed HF Rainbow
3. Swing - 30 reps light  followed by bird dog
4. GSQ - 10 reps light  followed 6PZ
5. PUP Plank - 1 minute

Stretch: Shoulder dislocates and wall splits.

Classic Conditioning in X Moves

08:30 Home

Warm up

Program D: Bi Monthly TabataGS for 4 minutes

Stretch

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-14
2. C. 15-11

Lesson

Classic Conditioning in X Moves

08:45 Home

Program E Mobility

3 Rounds for 30 seonds
● Hip flexor stretch, left and right
● HF Rainbow RKD/LKD
● Birddog RKD/LKD
● 6 point zenith

Classic Conditioning in X Moves

09:15 Home

Program B: Cardio Hit Workout
● 15 Swings; 1 GSQ   HFS RKD
● 15 Swings; 1 GSQ  HFS LKD
● 15 Swings; 1 GSQ HF Rainbow RKD
● 15 Swings; 1 GSQ HF Rainbow LKD
● 15 Swings; 1 GSQ  BDRKD
● 15 Swings; 1 GSQ  BDLKD
● 15 Swings; 1 GSQ  6PZ RKD
● 15 Swings; 1 GSQ  6PZ LKD
● 15 Swings; 1 GSQ  PUP Plank
● 15 Swings; 1 GSQ Suitcase Walk Right and Left

Stretch

Classic Conditioning in X Moves

Warm up
Program A: Simple Strength

• Press 10,5,6

• Row 10,5, 6

• Swings 30,15,20

• GS 10,5,6

• Plank 2'

• Suitcase walk 5

Stretch

Upped weights.

Classic Conditioning in X Moves

15:00 Home

Warm up
Program A: Simple Strength

• Press 10,5,12

• Row 10,5,12

• Swings 30,15,40

• GS 10,5,12

• Plank 2'

• Suitcase walk 6

Stretch

Classic Conditioning in X Moves

09:00 Home

Program B: Cardio Hit Workout
● 15 Swings; 1 GSQ   HFS RKD
● 15 Swings; 1 GSQ  HFS LKD
● 15 Swings; 1 GSQ HF Rainbow RKD
● 15 Swings; 1 GSQ HF Rainbow LKD
● 15 Swings; 1 GSQ  BDRKD
● 15 Swings; 1 GSQ  BDLKD
● 15 Swings; 1 GSQ  6PZ RKD
● 15 Swings; 1 GSQ  6PZ LKD
● 15 Swings; 1 GSQ  PUP Plank
● 15 Swings; 1 GSQ Suitcase Walk Right and Left

Stretch

Classic Conditioning in X Moves

17:15 Home

Warm up
Program A: Simple Strength

• Press 10,5,10

• Row 10,5,10

• Swings 30,15,30

• GS 10,5,10

• Plank 1'30"

• Suitcase walk 6

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 7-15
2. B. 8-15
3. B. 9-15
4. C. 12-15
5. C. 11-15

Really not feeling it, no energy maybe due to head cold.

Classic Conditioning in X Moves

18:45 Home

Program E Mobility

3 Rounds for 30 seonds
● Hip flexor stretch, left and right
● HF Rainbow RKD/LKD
● Birddog RKD/LKD
● 6 point zenith

Classic Conditioning in X Moves

18:15 Home

Program C: Tonic Recharge

1. One Arm Press - 10 reps light  followed by hip flexor stretch
2. One Arm Row - 10 reps light followed HF Rainbow
3. Swing - 30 reps light  followed by bird dog
4. GSQ - 10 reps light  followed 6PZ
5. PUP Plank - 1 minute

Stretch: Shoulder dislocates and wall splits.

Classic Conditioning in X Moves

11:15 Home

Warm up

Program A: Simple Strength

• Press 10,5,9
• Row 10,5,9
• Swings 30,15,30
• GS 10,5,9
• Plank 1'10"
• Suitcase walk 6

Stretch

Classic Conditioning in X Moves

18:30 Home

Warm up

Program D: Bi Monthly Tabata
Swings for 4 minutes

Stretch

Fencing Practice

19:00 Fencing

Warmup

Footwork

Bouts

1. C. 15-9
2. C. 14-15
3. B. 15-10
4. B. 15-11

Lesson

Classic Conditioning in X Moves

18:40 Home

Program B: Cardio Hit Workout
● 15 Swings; 1 GSQ   HFS RKD
● 15 Swings; 1 GSQ  HFS LKD
● 15 Swings; 1 GSQ HF Rainbow RKD
● 15 Swings; 1 GSQ HF Rainbow LKD
● 15 Swings; 1 GSQ  BDRKD
● 15 Swings; 1 GSQ  BDLKD
● 15 Swings; 1 GSQ  6PZ RKD
● 15 Swings; 1 GSQ  6PZ LKD
● 15 Swings; 1 GSQ  PUP Plank
● 15 Swings; 1 GSQ Suitcase Walk Right and Left

Stretch

Classic Conditioning in X Moves

19:15 Home

Warm up

Program A: Simple Strength

• Press 10,5,8
• Row 10,5,8
• Swings 30,15,30
• GS 10,5,8
• Plank 1'10"
• Suitcase walk 6

Stretch

Fencing Practice

18:55 Fencing

Warm up

Footwork

Lesson

Bouts

1. B. 10-15
2. B. 15-14
3. A. 5-3, 3-5, 3-5
4. B. 8-15

Classic Conditioning in X Moves

10:00 Home

Program E Mobility

3 Rounds for 30 seonds
● Hip flexor stretch, left and right
● HF Rainbow RKD/LKD
● Birddog RKD/LKD
● 6 point zenith

Classic Conditioning in X Moves

15:00 Home

Program C: Tonic Recharge

1. One Arm Press - 10 reps light  followed by hip flexor stretch
2. One Arm Row - 10 reps light followed HF Rainbow
3. Swing - 30 reps light  followed by bird dog
4. GSQ - 10 reps light  followed 6PZ
5. PUP Plank - 1 minute

Classic Conditioning in X Moves

19:00 Home

Program E Mobility

3 Rounds for 30 seonds
● Hip flexor stretch, left and right
● HF Rainbow RKD/LKD
● Birddog RKD/LKD
● 6 point zenith

Classic Conditioning in X Moves

18:00 Home

I'm going to follow Dan John's Classic Conditioning in X Moves program for February. I enjoyed it last year.

Unfortunately I injured my upper back on Monday, so I'll be easing into this program