18:50 Fencing
Warm up
Footwork
Bouts
1. B. 15-10
Coaching
Gave 4 lessons
Monday, 30 April 2018
Gym
08:15 Gym
Warm up
Squat 10x20 10x20, 5x60, 3x5x80
Bench 10x20, 5x40, 3x50, 1x60 3x5 x 65
Deadlift 5x60, 3x80, 1x100, 5x120
Stretch
Worked on squat form.
Warm up
Squat 10x20 10x20, 5x60, 3x5x80
Bench 10x20, 5x40, 3x50, 1x60 3x5 x 65
Deadlift 5x60, 3x80, 1x100, 5x120
Stretch
Worked on squat form.
Saturday, 28 April 2018
Gym
12:00 Gym
Warm up
Squat 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35,3x40, 3x5x46
Clean 3x50, 3x3x60
Power Curl 2x6x40
Stretch
Warm up
Squat 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35,3x40, 3x5x46
Clean 3x50, 3x3x60
Power Curl 2x6x40
Stretch
Thursday, 26 April 2018
Conditioning
19:00 Home
Warm up
5 Rounds of
1 H Swings 5x10/10
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1
Ab wheel 2x5
Stretch
Warm up
5 Rounds of
1 H Swings 5x10/10
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1
Ab wheel 2x5
Stretch
Tuesday, 24 April 2018
Gym
08:30 Gym
Warm up
Squat 10x20 10x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x100
Bench 10x20, 5x40, 3x50, 1x60 3x5 x 65
Stretch
Not much energy so easy day
Warm up
Squat 10x20 10x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x100
Bench 10x20, 5x40, 3x50, 1x60 3x5 x 65
Stretch
Not much energy so easy day
Monday, 23 April 2018
Fencing Practice
19:00 Fencing
Warm up
Footwork
Bouts
1. C. 15-9
2. B. 15-9
Gace three lessons as well
Warm up
Footwork
Bouts
1. C. 15-9
2. B. 15-9
Gace three lessons as well
Saturday, 21 April 2018
Gym
09:00 Gym
Warm up
Squat 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35,3x40, 3x5x45
Clean 3x50, 3x3x65 (poor form)
Row 2x10x65
Stretch
Warm up
Squat 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35,3x40, 3x5x45
Clean 3x50, 3x3x65 (poor form)
Row 2x10x65
Stretch
Wednesday, 18 April 2018
Fencing Practice
18:50 Fencing
Warm up
Footwork
Bouts
Epee
1. C. 15-5
2. B. 15-14
3. B. 5-4
Foil
1. B. 15-9
2. B. 8-15
Warm up
Footwork
Bouts
Epee
1. C. 15-5
2. B. 15-14
3. B. 5-4
Foil
1. B. 15-9
2. B. 8-15
Monday, 16 April 2018
Gym
19:30 Gym
Warm up
Squat 10x20 10x20, 5x60, 3x80, 3x5x100
Deadlift 5x80, 3x100, 2x110, 5x125
Bench 10x40 5,5,4 x 67.5
Stretch
Tweaked my back on the squats, maybe from change in form, feet more externally rotated, maybe from being tired. Needed to rest longer between bench sets
Warm up
Squat 10x20 10x20, 5x60, 3x80, 3x5x100
Deadlift 5x80, 3x100, 2x110, 5x125
Bench 10x40 5,5,4 x 67.5
Stretch
Tweaked my back on the squats, maybe from change in form, feet more externally rotated, maybe from being tired. Needed to rest longer between bench sets
Tuesday, 10 April 2018
Gym
08:20 Gym
Warm up
Squat 10x20 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35, 3x5x45
Clean 32x67.5 2x3x65
Row 2x10x65
Stretch
Forgot my micro loads so jumped up weight on the clean but didn't have much in the tank. Probably after fencing and training on Sunday.
Squats felt OK, Observed another lifter with excellent form. I need to get feet and knees out more.
Warm up
Squat 10x20 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35, 3x5x45
Clean 32x67.5 2x3x65
Row 2x10x65
Stretch
Forgot my micro loads so jumped up weight on the clean but didn't have much in the tank. Probably after fencing and training on Sunday.
Squats felt OK, Observed another lifter with excellent form. I need to get feet and knees out more.
Monday, 9 April 2018
Fencing Practice
18:50 Fencing
Warm up
Footwork
Bouts
1. B. 7-15
2. B. 15-7
3. B. 10-15
4. B 12-15
5. C 15-7
Lesson
Fenced better, moved more and had a plan off the line. Felt a little nauceous so go tired in later part of bouts.
Warm up
Footwork
Bouts
1. B. 7-15
2. B. 15-7
3. B. 10-15
4. B 12-15
5. C 15-7
Lesson
Fenced better, moved more and had a plan off the line. Felt a little nauceous so go tired in later part of bouts.
Sunday, 8 April 2018
Gym
10:00 Gym
Warm up
Bench 10x40 3x5x66
Deadlift 5x80, 3x100, 2x110, 5x122.5
Pull ups 10,6,5 (21)
Stretch in-between
Bust week and away next week so moved this session forward but dropped the squats.
Warm up
Bench 10x40 3x5x66
Deadlift 5x80, 3x100, 2x110, 5x122.5
Pull ups 10,6,5 (21)
Stretch in-between
Bust week and away next week so moved this session forward but dropped the squats.
Saturday, 7 April 2018
Conditioning
12:00 Home
Ab wheel 2x5
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX Rows 5,4,3,2,1
Stretch
Based on DMPM
Ab wheel 2x5
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX Rows 5,4,3,2,1
Stretch
Based on DMPM
Friday, 6 April 2018
Gym
12:30 Gym
Warm up
Squat 10x20 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35, 3x5x45
Clean 5x3x65
Row 2x10x65
Stretch
Nice to get to 100 on the squat
Warm up
Squat 10x20 10x20, 5x60, 3x80, 3x5x100
Press 10x20, 5x30, 3x35, 3x5x45
Clean 5x3x65
Row 2x10x65
Stretch
Nice to get to 100 on the squat
Wednesday, 4 April 2018
Fencing Practice
18:50 Fencing
Warm up
Footwork
1. B 11-15
2. B. 13-15
3. B. 9-15
4. B. 6-15
5. B. 14-15
Getting nailed on first steps. I need a plan off the line. Movement was better but need more variety in the timing of my march attack
Warm up
Footwork
1. B 11-15
2. B. 13-15
3. B. 9-15
4. B. 6-15
5. B. 14-15
Getting nailed on first steps. I need a plan off the line. Movement was better but need more variety in the timing of my march attack
Monday, 2 April 2018
Gym
14:45 Gym
Warm up
Squat 10x20 5x60, 3x70, 3x5x97.5
Bench 10x40 3x5x65
Deadlift 5x80, 3x100, 2x110, 5x120
Pull ups 7,7,6 (21)
Stretch in-between
My hook grip went on the 3rd rep. Probably need to ease back on warmups and rest longer between sets. I was working in with someone which made me rush a bit. I also went straight from DL to chins so felt wiped on first set.
Warm up
Squat 10x20 5x60, 3x70, 3x5x97.5
Bench 10x40 3x5x65
Deadlift 5x80, 3x100, 2x110, 5x120
Pull ups 7,7,6 (21)
Stretch in-between
My hook grip went on the 3rd rep. Probably need to ease back on warmups and rest longer between sets. I was working in with someone which made me rush a bit. I also went straight from DL to chins so felt wiped on first set.
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