ROP Easy 12

18:00 Home

Warm up

KB C&P 3x1,2,3x16
GS 3x3

1H Swings 100 x16

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Coaching

Lessons x2

Bouts

1. B. 3-5

Run

08:00 Home

Run in the woods.

ROP Easy 11

14:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 53x3
Pullups 3x3

Snatch 3x10/10

Ab wheel 3x5

Stretch

Fencing

19:00 Fencing

Warm up

Lesson

Footwork

Bouts

1. B. 15-13
2. B. 15-8
3. B. 15-11
4. B. 9-15

ROP Easy 10

18:00 Home

Warm up

Double KB Clean and Press 3x 1,2,3 x20 (1 clean per set)
Double KB FS 53x3
Pullups 3x3

Swings 3x25

Ab wheel 3x5

Stretch

ROP Easy 9

13:30 Home

Warm up

1H KB Clean and Press 3x 1,2,3 x16 (1 clean per set)
GS 3x3
Pullups 3x3

Snatch 2x10/10

Plank

Stretch

Hotel Gym

13:00 Hotel Gym

Warm up

Swings 3x20
Snatches 3x10/10
Leg extension 2x10
GS 5x5
Bench press 10,8,5

Threadmill push 3x20 seconds

Stretch

Fencing

19:00 Fencing

Warm up

Footwork

Bouts

1. B. 15-11
2. B. 2-5
3. B. 6-15
4. C. 5-0, 5-1

ROP Easy 8

15:00 Home

Warm up

Double KB Clean and Press 5x 1,2,3 x20 (1 clean per set)
Double KB FS 5x3
Pullups 5x3

Snatch 20/20,10/10,10/10 x16 (80)

Ab wheel 2x6

Stretch

Fencing

19:00 Fencing

Warm up

Coaching

Footwork

Lessons

3 Foil