18:50 Fencing
Warm up
Footwork
Bouts (epee)
1. C. 13-15
2. C. 15-13
3. C. 15-6
4. B. 15-14
5. B. 9-15
Wednesday, 30 May 2018
Tuesday, 29 May 2018
Conditioning
18:30 Home
Warm up
5 Rounds of
Swings 5x15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1
Stretch
Warm up
5 Rounds of
Swings 5x15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1
Stretch
Sunday, 27 May 2018
Gym
08:00 Gym
Bench 2x10x20, 5x40, 5x60 3x5x70
Squat 2x5x20, 5x40, 5x50, 5x60, 5x70, 5x80*
Deadlift 5x70, 3x80, 2x100 1x120, 4x130**
Dumbbell row 2x10x24
Stretch in between
*Seeing if injury is ok, seemed fine
**Forgot my chalk, couldn't get a grip on last rep
Bench 2x10x20, 5x40, 5x60 3x5x70
Squat 2x5x20, 5x40, 5x50, 5x60, 5x70, 5x80*
Deadlift 5x70, 3x80, 2x100 1x120, 4x130**
Dumbbell row 2x10x24
Stretch in between
*Seeing if injury is ok, seemed fine
**Forgot my chalk, couldn't get a grip on last rep
Friday, 25 May 2018
Gym
07:45 Gym
Warm up
Squat 10x20, 5x60, 3x80, 5,5,2x105
Press 10x20, 5x30, 3x35,2x40,1x45, 3x5x47.5
Power Curl 3x8x40
Stretch
First day with belt and shoes. Belt helped on press. Relaxed on 4th rep second set, minor groin pull. Felt it in third set. Belt also seems to affect me getting depth.
Warm up
Squat 10x20, 5x60, 3x80, 5,5,2x105
Press 10x20, 5x30, 3x35,2x40,1x45, 3x5x47.5
Power Curl 3x8x40
Stretch
First day with belt and shoes. Belt helped on press. Relaxed on 4th rep second set, minor groin pull. Felt it in third set. Belt also seems to affect me getting depth.
Wednesday, 23 May 2018
Fencing
19:00 Fencing
Warm up
Footwork
Bouts
Epee
1. C 13-15
2. B. 13-15
3. B. 10-15
4. B. 12-15
Foil
1. C. 15-7
2. C. 15-8
3. B. 12-15
Lesson
Warm up
Footwork
Bouts
Epee
1. C 13-15
2. B. 13-15
3. B. 10-15
4. B. 12-15
Foil
1. C. 15-7
2. C. 15-8
3. B. 12-15
Lesson
Tuesday, 22 May 2018
Conditioing
19:30 Home
Warm up
5 Rounds of
1H Swings 5x10/10
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX T,Y, 1 10
Stretch
Warm up
5 Rounds of
1H Swings 5x10/10
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX T,Y, 1 10
Stretch
Monday, 21 May 2018
Fencing
19:00 Fencing
Warm up
Footwork
Lessons - 2 foil lessons
Bouts
1. B, 13-15
2. B. 10-15
3. C. 15-9
Warm up
Footwork
Lessons - 2 foil lessons
Bouts
1. B, 13-15
2. B. 10-15
3. C. 15-9
Sunday, 20 May 2018
Gym
13:00 Gym
Bench 2x10x20, 5x40, 5x60 3x5x68.5
Squat 2x10x20, 5x60, 3x5x80
Deadlift 5x70, 3x100 1x110, 5x127.5
Dumbbell row 2x9x24
Stretch in between
Bench 2x10x20, 5x40, 5x60 3x5x68.5
Squat 2x10x20, 5x60, 3x5x80
Deadlift 5x70, 3x100 1x110, 5x127.5
Dumbbell row 2x9x24
Stretch in between
Saturday, 19 May 2018
Gym
12:45 Gym
Warm up
Press 10x20, 5x30, 3x35,3x40, 5,3x47.5, 5x40
Squat 10x20, 5x60, 3x80, 3x5x103.5
Power Curl 3x7x40
Stretch
Really felt the press in the back so backed off.
Warm up
Press 10x20, 5x30, 3x35,3x40, 5,3x47.5, 5x40
Squat 10x20, 5x60, 3x80, 3x5x103.5
Power Curl 3x7x40
Stretch
Really felt the press in the back so backed off.
Thursday, 17 May 2018
Conditioning
19:30 Home
Warm up
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX T,Y 5,4,3,2,1
Stretch
Warm up
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX T,Y 5,4,3,2,1
Stretch
Monday, 14 May 2018
Fencing
18:50 Fencing
Warm up
Footwork
Coaching
Gave 2 lessons
Bouts
1. C. 15-5
2. C. 15-5
3. B. 7-15
Warm up
Footwork
Coaching
Gave 2 lessons
Bouts
1. C. 15-5
2. C. 15-5
3. B. 7-15
Gym
14:00 Gym
Bench 2x10x20, 5x40, 5x60 3x5x67.5
Squat 2x10x20, 5x60, 2x5x80
Deadlift 5x70, 3x100 1x110, 5x125
Dumbbell row 8,9x24
Stretch
Got some good feedback on my squat form.
About .5 inch too high.
Slightly dier stance
Weight over the hips.
Knees slightly more forward as was rocking aback on heels.
Bench 2x10x20, 5x40, 5x60 3x5x67.5
Squat 2x10x20, 5x60, 2x5x80
Deadlift 5x70, 3x100 1x110, 5x125
Dumbbell row 8,9x24
Stretch
Got some good feedback on my squat form.
About .5 inch too high.
Slightly dier stance
Weight over the hips.
Knees slightly more forward as was rocking aback on heels.
Sunday, 13 May 2018
Gym
08:00 Gym
Warm up
Press 10x20, 5x30, 3x35,3x40, 3x5x46
Squat 10x20, 5x60, 3x80, 3x5x102.5
KB Clean 3x5x20
Put press first, helped with lower back and warmed up my shoulder before squats. Finished off at home with KB clean.
Stretch
Warm up
Press 10x20, 5x30, 3x35,3x40, 3x5x46
Squat 10x20, 5x60, 3x80, 3x5x102.5
KB Clean 3x5x20
Put press first, helped with lower back and warmed up my shoulder before squats. Finished off at home with KB clean.
Stretch
Wednesday, 9 May 2018
Tuesday, 8 May 2018
Conditioning
18:30 Home
Warm up
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX T,Y 5,4,3,2,1
Stretch
Warm up
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
TRX T,Y 5,4,3,2,1
Stretch
Monday, 7 May 2018
Gym
12:30 Gym
Bench 2x10x20, 5x40, 5x60 3x5x66
Squat 2x10x20, 5x60, 3x5x80
Deadlift 5x70, 3x100 1x110, 5x122.5
Dumbbell row 2x8x24
Stretch
Bench 2x10x20, 5x40, 5x60 3x5x66
Squat 2x10x20, 5x60, 3x5x80
Deadlift 5x70, 3x100 1x110, 5x122.5
Dumbbell row 2x8x24
Stretch
Sunday, 6 May 2018
Gym
14:30 Gym
Warm up
Squat 10x20, 5x60, 3x80, 3x5x101
Press 10x20, 5x30, 3x35,3x40, 5,5,3x46
Power Curl 3x6x40
Stretch
My lower back felt tired so I bailed on last set of presses. Dropping cleans for the time being. will focus on them later
Warm up
Squat 10x20, 5x60, 3x80, 3x5x101
Press 10x20, 5x30, 3x35,3x40, 5,5,3x46
Power Curl 3x6x40
Stretch
My lower back felt tired so I bailed on last set of presses. Dropping cleans for the time being. will focus on them later
Friday, 4 May 2018
Conditioning
08:30 Home
Warm up
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1
Stretch
Warm up
5 Rounds of
Swings 15
GS 5,4,3,2,1
Pushups 5,4,3,2,1
Pullups 5,4,3,2,1
Stretch
Thursday, 3 May 2018
Wednesday, 2 May 2018
Fencing Practice
19:50 Fencing
Warm up
Foot work
Bouts - Epee
1. B. 12-15
2. B. 15-14
3. B. 9-15
Bouts - Foil
1. C. 15-9
2. B. 9-15
Warm up
Foot work
Bouts - Epee
1. B. 12-15
2. B. 15-14
3. B. 9-15
Bouts - Foil
1. C. 15-9
2. B. 9-15
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