PMM

09:50  Home

Warm up

1H Swings, 1 snatch, 1 TGU each side by 5 (100 swings, 10 snatches, 10 TGU)

Stretch

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bladework

Bouts

1. C. 15-6
2. C. 15-5
3. B. 13-15
4. B. 6-15

Lesson

PMM

18:30 Home

Warm up

Swings 5x15
GS 5,4,3,2,1
Pullups 5,4,3,2,1

Cook drill

Stretch

PMM

17:30 Home

Warm up

TGU (from the top) 5

Stretch

Upped weight

Fencing Practice

19:00 Fencing

Warmup

Footwork

Lesson

Bouts

1. C. 15-9
2. B. 13-15
3. A. 9-15
4. C. 15-6
5. B. 10-6

PMM

08:25 Home

Warm up

Swings 10x10
Pushup 10,9...2,1

Cook drill, 4,2,4

Stretch

PMM

17:30 Home

Warm up

TGU (from the top) 5

Stretch

PMM

09:00 Home

Warm up

TGU (from the top) 5

Stretch

Fencing Practice

19:00 Fencing

Warm up

Foot work

Lesson

No time for bouting today.

PMM

18:00 Home

Warm up

Swings 5x15
GS 5,4,3,2,1
Pullups 5,4,3,2,1

Stretch

Achilles tendon rehab

09:00 Home

My Achilles tendonitis has flared up again. Time to do some rehab.

For the next 12 weeks

Straight leg heel drops 3x15
Bent leg knee drops 3x15

Morning and evening.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

1. C. 15-9
2. B. 15-7
3. A. 9-15
4. C. 15-6
5. A. 9-15

Lesson

Take over the attack with fast coupe, coupe

PMM

15:30 Home

Warm up

Swings 10x10
Pressups 10,9...2,1

Stretch

PMM

11:00 Home

Warm up

TGU (from the top) 5

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B 12-15
2. B. 15-10
3. B. 15-9

Bout 3 I was getting closed out on my slow attacks. Started mixing in beat fleche and arm back running attack with a lot of angulation. That open thing up and I could then work in the slow long attack.

Lesson

Lots of variations starting out of distance

On slow advance, step lunge direct
On slow advance, step lunge counter disenage
On slow advance, beat direct.
On confident advance, step feint counter, step back parry
On confident advance, step feint, step in deep parry 4, angulated riposte
On step blade out, feint, disengage fleche, close out
On step, blade out, beat 6, fleche, flick shoulder

Fencing Practice

18:45 Fencing

Wrm up

Footwork

Bouts

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

PMM

17:45 Home

Warm up

TGU to high hips 5
TGU top down 1.

Stretch

PMM

18:10 Home

Warm up

Swings 5x15
GS 5,4,3,2,1
Pullups 5,4,3,2,1

Stretch

PMM

08:50 Home

Warm up

Swings 10x10
Pressups 10,9...2,1

Stretch

Fencing Practice

19:00 Fencing

Warm up

Foot work

Blade work

Bouts

1. A. 14-15
2. C. 15-10
3. A. 5-15

Lesson

PMM

19:00 Home

Warm up

Swings 1,2...9,10
Pressups 10,9...2,1

Stretch

Fencing Practice

18:55 Fencing

Warmup

Footwork

Bouts

1. A.  3-15

Lesson

Classic Conditioning in X Moves

12:15 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

13:45 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

Warm up

Program A: Simple Strength

• Press 10,5,9

• Row 10,5, 9

• Swings 30,15,30

• GS 10,5,10

• Plank 2'

• Suitcase walk 6

Stretch
Upped weights.