Conditioning

09:30 Home

A variation on Dan John's 30/30

In sets of three

Rehab  - TRX shoulder drills, McGill, etc
Callisthenics pushups, jumping jacks, planks, ab wheel
KB swings 20

Total 200 or so swings and felt good.

Gym

08:20 Gym

Warm up

Squat 10x20  10x20, 5x60, 3x80, 3x5x97.5
Press 10x20, 5x30, 3x35,  3x5x43.5
Clean 5x3x63.5
Row 2x10x63.5

Stretch and rehab work

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 7-15
2. B. 8-15
3. B. 7-15
4. C. 15-9
5. B. 7-15
6. B. 6-15

Gym

10:45  Gym

Warm up

Squat 10x20  5x60, 3x70, 3x5x96
Bench 10x40 3x5x63.5
Deadlift 5x60, 3x80, 1x100, 5x117.5
Pull ups 12 5, 4 (21)

Stretch in-between

Gym

08:10 Gym

Warm up

Squat 10x20  10x20, 5x60, 3x80, 3x5x95
Press 10x20, 5x30, 3x35,  3x5x42.5
Clean 3x3x63.5

Bit pushed for time so needed to cuts back on cleans and drop rows.

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts.

1. B. 12-15
2. C. 15-9
3. B. 7- 15

Gave a lesson

Wqipment woes and tired legs from teh gym.

Gym

08:20 Gym

Warm up

Squat 10x20  5x60, 3x70, 3x5x93.5
Bench 10x40 3x5x62.5
Deadlift 5x60, 3x80, 1x100, 5x115
Pull ups 10, 4, 5 (19)

Stretch in-between

Gym

08:20 Gym

Warm up

Squat 10x20  10x20, 5x60, 3x80, 3x5x92.5
Press 10x20, 5x30, 3x35,  3x5x42.5
Clean 5x3x62.5
Row 2x10x63.5

Conditioning

11:30 Home

A variation on Dan John's 30/30

In sets of three

Rehab  - TRX shoulder drills, McGill, etc
Callisthenics pushups, jumping jacks, planks, ab wheel
KB swings 20

Total 200 swings and felt good.

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts: Epee

1. B, 13-15
2. C. 15-14

Bouts Foil

1. B. 8-15
2. B. 8-15

In the epee bouts in often got hit with the remise after the initial attack was no. I also got hit on the long attacks. Both foil habits.

In the foil bout usual complaint. I was tired and not controlling the distance.

Gym

15:30 Gym

Warm up

Squat 10x20  5x60, 3x70, 3x5x91
Bench 10x40 3x5x61
Deadlift 5x60, 3x80, 1x100, 5x110
Pull ups 11, 7, 4 (22)

Stretch in-between

Fencing Practice

19:00 Fencing

Warm up

Footwork

Lesson

Bouts

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

Gym

11:00 Gym

Warm up

Squat 10x20  10x20, 5x60, 3x80, 3x5x90
Press 10x20, 5x30, 3x35,  3x5x41
Clean 5x3x60
Row 2x10x62.5
Suitcase carry 4x24
McGill big 3

Stretch in-between

McGill Big 3: https://www.livestrong.com/article/392341-stuart-mcgills-big-three-back-exercises/

Fencing Practice

18:45 Fencing

Warm up

Footwork

Bouts

1. C. 15-10
2. B. 7-15
3. B. 6-10

Gave lessons to 3 people. Not feeling super sharp and knees aching.

Conditioning

19:30 Home


KB Warm up 

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


Stretch in between

Gym

11:20 Gym

Warm up

Squat 10x20  5x60, 3x70, 3x5x87.5
Bench 10x40 3x5x60
Deadlift 5x60, 3x80, 1x100, 5x105
Pull ups 10,6,4 (20)

Stretch in-between

Chalk helped with deadlift grip. Nice to get a benchmark weight for the bench.

Gym

11:00 Gym

Warm up

Squat 10x20  10x60, 5x60, 3x70, 3x5x85
Press 10x20, 5x30, 3x35,  3x5x40
Clean 4x3x60
Row 2x10x60
Suitcase carry 3x24
Plank 2'

Stretch in-between

Been away this week and legs are tired so used this workout to test where I am