Gym

10:15 Gym in Barcelona

Quick Warm up

Squat 10x20  5x60, 3x70, 3x5x85
Bench 10x40 5x50, 3x5x57.5
Pull ups 10,6,4 (20)

Stretch in-between

Hotel gym. Didn't have Olympic weights so approximate weights. Also no deadlifting.

Gym

20:00 Gym

Warm up

Squat 10x20  10x60, 5x60, 3x70, 1x5x85
Press 10x20, 5x30, 3x35,  3x5x40
Clean 3x3x60
Row 2x10x60

Stretch in-between

Did an all day fencing course so needed to tone back.

Fencing Practice

18:45 Fencing

Warmup

Footwork

Bouts.

1. B. 8-15
2. B. 15-9
3. C. 10-6
4. B. 15-6
5. B. 13-15

Fencing practice

19:00 Fencing

Warm up

Footwork

Bouts

1. B 1-0
2. C.15-5

Gave two lessons

Gym

11:15 Gym

Quick Warm up

Squat 10x20  5x60, 3x70, 3x5x85
Bench 10x40 3x5x57.5
Deadlift 5x60, 3x80 5x105
Pull ups 12,5,3 (20)

Stretch in-between

Strength was fine, but endurance fried, hence lower number of pullups, I also was rushed so could have rested more between sets. I also need chalk as my grip was slipping.

Gym

20:00 Gym

Warm up

Squat 10x20  10x60, 5x60, 3x70, 3x5x82.5
Press 10x20, 5x30, 3x35,  3x5x40
Clean 3x3x60
Row 2x10x60

Stretch in-between

Just off a plane, so didn't feel like pushing it.

Fencing Practice

19:00 Fencing

Warm up

Footwork

Bouts

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

Gym

08:00 Gym

Quick Warm up

Squat 10x20  5x60, 3x70, 3x5x80
Bench 10x40 3x5x55
Deadlift 5x60, 3x80 5x102.5
Pull ups 12,7,5 (25)

Stretch in-between

Gym

08:00 Gym

Warm up

Squat 10x20  10x60, 5x70, 12x77.5
Press 10x20, 5x30, 3x35,  3x5x40
Clean 3x3x60
Row 2x10x60
Plank 2'

Stretch in-between

Conditioning

19:30 Home

18 minutes
30 seconds on 20 off
Swings, pushups, GS, fencing footwork etc., stretch

Gym

08:00 Gym

Quick Warm up

Squat 10x20  10x60  12x75
Bench 10x40 3x5x52.5
Deadlift 5x60, 3x80 5x100
Pull ups 11,7,6 (25)Suitcase walk 2 laps.
Stretch in-between

Fencing Practice

18:50 Fencing

Warm up

Lesson

Footwork

Bouts

1. C. 15-11
2. B. 14-15
3. B. 15-7
4. B. 15-12
5. B. 10-15
6. C. 10-15

Lazy on last two bouts. I also found that the final part of my action is too lazy, I need to work on acceleration to the target. But good evening overall and nice to be back at my old club.

Gym

08:00 Gym

Warm up

Squat 10x20  10x60, 5x70, 8x75
Press 10x20, 5x30, 3x5x37.5
Clean 3x3x57.5
Row 2x10x57.5


Stretch in-between

Conditioning

17:00 home

KB Warm up  

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


Stretch in between