Fencing

14:45 Foil Club

Warm up

Bouts: 5

Winter 2022

14:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

My last workout of 2022.

Winter 2022

17:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Run 3K

Stretch

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Run 3K

Stretch

Fencing

17:30 Foil Club

Warm up

Lesson

Bouts 4

Winter 2022 and a run

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Run 3K

Stretch 

Winter 2022

16:45 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

18:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Golf

11:30 Driving Range

Worked on driver.

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Fencing

17:30 Foil Club

Warm up

Lunge Pad

Lesson

Bouts 4

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Fencing

19:00 Epee Club

Coaching

Warm up 

Bouts 3

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

18:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Golf

11:00 Driving Range

Lesson, worked on driver.

Narrower stance

Look at bak of ball, head behind.

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Fencing

19:00 Epee Club

Warm up

Footwork

Bouts 4

Stretch

Winter 2022

18:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

19:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 2

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Golf

08:40 Driving Range

Worked on SW, PW, 7I, 5H and D

Winter 2022

10:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Run

09:15 Home

Run 3K

Parkrun cancelled.

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Fencing

18:00 Foil Club

Warm up

Bouts 4

Lesson

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 2

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

11:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Fencing

19:00 Epee Club

Warm up

Coaching

Footwork

Bouts 3

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

18:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

19:30 Club Gym

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Fencing

17:30 Fencing

Warm up

Bouts 4

Lesson

Winter 2022

11:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

ParkRun

09:00 Parkrun

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Fencing

19:00 Epee Club

Warm up

Conditioning

Footwork

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

08:30 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

07:45 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Winter 2022

11:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Parkrun

09:00 Parkrun

A muddy one today

Winter 2022

08:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Fencing

19:00 Epee Club

Warm up

Conditioning

Footwork

Bouts 2

Winter 2022

11:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch 

Winter 2022

19:00 Home

Warm up

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Fencing

17:30 Foil Club

Warm up

Lesson

Bouts 5

Winter 2022

08:00 Home

Warm up

- 5BX my version

- swings

- bottoms up press 

- giblet squats light and heavy

- one leg deal lift

- halos

5 rounds of:

Swings x 15

Pull-ups x 2

Stretch

Back after a week off. Workout idea from here: https://www.davedraper.com/fusionbb/showtopic.php?tid/38084/

Parkrun

09:00 Parkrun

With the kids.

Fencing

17:45 Foil Club

Warm up

Bouts 6

Lesson

Daily Stretching

I've been incorporating some regular (not quite daily) stretching. I've found Tom Merrick's video really helpful. Lots of options especially for those who are less flexible.

YouTube Channel

Golf

08:30 Driving Range

Parkrun

09:00 Parkrun

A leisurely one today.

Golf

08:00 Golf lesson

Working on my arm shape and follow through. 

Fencing

19:00 Epee Club

Warm up

Conditioning

Footwork

Bouts 4

“Dry Fighting Weight” Program II

19:45 Home

Warm up

Double KB Press 1,2,3x24

Double KB Front Squat 1,2,3x24

Pullups 5

Stretch

Fencing

17:40 Foil Club

Warm up

Lesson

Bouts 5 

Fencing

19:00 Epee Club

Coaching

“Dry Fighting Weight” Program II

08:30 Home

Warm up

Double KB Press 1,2,3x24

Double KB Front Squat 1,2,3x24

Pullups 5

Stretch

Shorter version today.

“Dry Fighting Weight” Program II

13:45 Home

Warm up

Double KB Press 1,2,3x24

Double KB Front Squat 1,2,3x24

Pullups 5

Stretch

Shorter version today.

Park Run

09:00 Park Run

Ran alone today.

“Dry Fighting Weight” Program II

11:30 Home

Warm up

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Stretch

Shorter version again

Fencing

19:00 Epee Club

Warm up

Conditioning

Footwork

Bouts 1

“Dry Fighting Weight” Program II

09:15

Swings 3x25

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Ended with more of a whimper than a bang. Taking a week off before a change.

“Dry Fighting Weight” Program II

17:30 Home

Warm up

Swings 3x25

Pullups 5

Stretch

Not much energy today as have been travelling. 

“Dry Fighting Weight” Program II

08:30 Home

Warm up

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Stretch

Shorter version this week due to time constraints.

Golf

13:30 Golf Course

9 Holes

It took 6 holes before my swing sorted itself out.

Park Run

08:45 Park

5K Park Run

Everyone a bit under the weather today.

16:30 Home

Warm up

For 30 minutes

Double KB Press 1,2,3x24

Double KB Front Squat 1,2,3x24

Pullups 5

Stretch

“Dry Fighting Weight” Program II

17:45 Home

Warm up

For 30 minutes

Double KB Press 1,2x24

Double KB Front Squat 1,2x24

Pullups 5

Stretch

Fencing

18:15 Foil Club

Warm up

Bout

1. 5-3, 4-5, 5-3

2. 3-5, 3-5

3. 5-2, 5-2

4. 5-0, 5-1

Lesson

“Dry Fighting Weight” Program II

14:30 Home

Warm up

For 30 minutes

Double KB Press 1,2,3x24

Double KB Front Squat 1,2,3x24

Pullups 5

Stretch

Park Run

09:00 Park Run 

Fencing

19:00 Epee Club

Warm Up

Conditioning

Footwork

Boust 2

“Dry Fighting Weight” Program II

08:30 Home

Warm up

For 30 minutes

Double KB Press 1,2,x24

Double KB Front Squat 1,2x24

Stretch

“Dry Fighting Weight” Program II

08:30 Home

Warm up

Double KB Press  1,2x24

Double KB Front Squat 1,2x24

Pullups 5

Stretch

An abbreviated three rounds today due to time constraints but warmed up with additional sets of swings

Park Run

09:00 Park Run

“Dry Fighting Weight” Program II

17:00 Home

Warm up

For 30 minutes

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Stretch

Fencing

19:00 Epee club

Coaching

footwork

Bouts 2

“Dry Fighting Weight” Program II

19:30 Home

Warm up

For 30 minutes

Double KB Press 1,2,x24

Double KB Front Squat 1,2x24

Stretch

Fencing

 17:10 Foil Club

Warm up

Lunge Pad

Bouts 2

Lesson

“Dry Fighting Weight” Program II

12:00 Home

Warm up

For 30 minutes

Double KB Press 1,2,x24

Double KB Front Squat 1,2x24

Stretch

Park Run

 09:00 Park Run

Ran with my son who is getting fitter and faster. Very proud. 

“Dry Fighting Weight” Program II

19:00 Home

Warm up

For 30 minutes

Double KB Press 1,2,x24

Double KB Front Squat 1,2x24

Pullups 5

Stretch 

“Dry Fighting Weight” Program II

08:30 Home

Warm up

For 30 minutes

Double KB Press 1,2,x24

Double KB Front Squat 1,2x24

Pullups 5

Stretch 

“Dry Fighting Weight” Program II

08:30 Home

Warm up

For 30 minutes

Double KB Press 1,2,x24

Double KB Front Squat 1,2x24

Pullups 5

Stretch 

Park Run

09:00 Park Run

Stretch

“Dry Fighting Weight” Program II

17:30 Home

Warm up

For 30 minutes

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Stretch 

“Dry Fighting Weight” Program II

19:30 Home

Warm up

For 30 minutes

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Stretch 

Fencing

17:45 Foil Club

Warm up

4 Bouts

Fencing

19:00 Epee Club

Coaching.

“Dry Fighting Weight” Program II

08:30 Home

Warm up

For 30 minutes

Double KB Press 1x24

Double KB Front Squat 1x24

Pullups 5

Stretch 

Park Run

09:00 Park Run

Ran it with the kids.

Autumn Workout

11:00 Gym

Warm up

Squats 2x5x60

One Arm KB Press 2x6x20 

Pullups 2x5

Stretch

Golf

13:30 Golf Course

9 Holes

Swim

10:30 Pool

40 minutes swim.

“Dry Fighting Weight” Program

19:00 Home

Warm up

Double KB Press 9x20

Double KB Front Squat 15x20

Swim

16:00 Gym

Pool with the kids 45 minutes

Fencing

07:45 Foil Club

4 Bouts.

“Dry Fighting Weight” Program

19:30  Home

Warm up

Double KB Press 3x3

Double KB Front Squat 3x3

Pullups 5

Stretch

Penultimate workout

Park Run

09:00 Park Run

5K 

“Dry Fighting Weight” Program

17:40  Home

Warm up

For 30 minutes

Double KB Press 1,2,3,4,5x20

Double KB Front Squat 1,2,3,4,5x20

Pullups 5

Stretch

Golf

 08:18 Golf Course

9 Holes

“Dry Fighting Weight” Program

17:30 Home

Warm up

For 30 minutes

Double KB Press 3x20

Double KB Front Squat 3x20 

Pullups 5

Stretch

Fencing

 18:00 Foil Club

4 Bouts

“Dry Fighting Weight” Program

08:30 Home

Warm up

For 30 minutes

Double KB Press 2x20

Double KB Front Squat 2x20 

Pullups 5

Stretch

“Dry Fighting Weight” Program

11:40  Home

Warm up

For 30 minutes

Double KB Press 1,2,3,4x20

Double KB Front Squat 1,2,3,4x20

Pullups 5

Swim 20 minutes

Stretch

“Dry Fighting Weight” Program

18:15 Home

Warm up

For 30 minutes

Double KB Press 2x20

Double KB Front Squat 2x20

Pullups 5

Stretch

“Dry Fighting Weight” Program

19:00 Home

Warm up

For 30 minutes

Double KB Press 1

Double KB Front Squat 1

Pullups 5

Stretch

Fencing

15:30 Epee Club

Warm up

Bouts

Competition, came second

Work on loading the front leg.

“Dry Fighting Weight” Program

17:15 Home

Warm up

For 30 minutes

Double KB Press 1,2,3x20

Double KB Front Squat 1,2,3x20

Pullups 5

Stretch

Golf

08:40 Driving Range

Worked on PW, 7i, 5h, D and SW

“Dry Fighting Weight” Program

19:30 Home

Warm up

For 30 minutes

Double KB Press 1,2x20

Double KB Front Squat 1,2x20 

Stretch

Conditioning

09:30 Gym

Warm up

3 rounds

Swings 3x25

Pullups 3x5

Stretch 

“Dry Fighting Weight” Program

19:30 Gym

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Pullups 5

Swim 25 minutes

Stretch 

Golf

08:30 Driving Range

Worked on preventing shanks and grip

“Dry Fighting Weight” Program

18:00  Home

Warm up

For 30 minutes

Double KB Press 1,2,3x20

Double KB Front Squat 1,2,3x20

Pullups 5

Stretch

Swimming

11:30 Swimming Pool

40 minutes swimming.

“Dry Fighting Weight” Program

 18:30 Home

Warm up

For 30 minutes

Double KB Press 2x20

Double KB Front Squat 2x20

Pullups 5

Stretch

Golf Lesson

11:00 Golf Lesson

Focused on correcting shank.

Knuckles on grip.

Practice with tee in front on hitting out of centre of club face, exaggerate to strike with toe.

“Dry Fighting Weight” Program

10:00 Home

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Pullups 5

Stretch

Golf

08:15 Golf Course

9 Holes

“Dry Fighting Weight” Program

20:15  Home

Warm up

For 30 minutes

Double KB Press 1,2,3x20

Double KB Front Squat 1,2,3x20

Stretch

“Dry Fighting Weight” Program

18:30 Home

Warm up

For 30 minutes

Double KB Press 2x20

Double KB Front Squat 2x20

Pullups 5

Stretch

“Dry Fighting Weight” Program

08:15 Home

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Pullups 5

Stretch

“Dry Fighting Weight” Program

17:00 Home

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Pullups 5

Stretch

Run

18:40 Hotel

Run 20 minutes by the sea.

“Dry Fighting Weight” Program

18:30 Hotel Gym

Warm up

For 30 minutes

Double DB Press 1x20

Double DB Front Squat 1x20

Stretch

“Dry Fighting Weight” Program

17:00 Home

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Stretch

Golf

08:30 Gold Course

9 holes.

“Dry Fighting Weight” Program

08:30 Home

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Stretch

Swimming

17:00 Pool

30 minutes back stroke and drill.

Fencing

19:00 Fencing Club

Coaching

Bouts

“Dry Fighting Weight” Program

08:30 Home

Warm up

For 30 minutes

Double KB Press 1x20

Double KB Front Squat 1x20

Stretch

Swimming

12:00 Pool

40 minutes back stroke and drill.

“Dry Fighting Weight” Program

As detailed here: https://www.strongfirst.com/dry-fighting-weight/

08:30 Home

Warm up

Double KB Press 5x20

Double KB Front Squat 5x20

Pullups 5

Stretch

Summer Workout II

17:30 Gym

Warm up

Squat 8x90, 12x60

Wide Grip Partial Deadlift 12x100

Bench 7x65, 12x47.5

Stretch

Fencing

07:00 Epee Club

Coaching

Bouts 3.

Need to be more active yet rush less.

Summer Workout II

10:45 Gym

Warm up

Squat 8x82.5, 15x60

Pullups 7xBW+7.5, 8xBW

DB Press 10x20

Stretch

Swimming

19:45 Gym

Swim 35 minutes

Worked on back stroke and crawl

Summer Workout II

18:45 Gym

Warm up

Squat 2x30x40

Wide Grip Partial Deadlift 12x9s

Bench 8x62, 13x45

Stretch

Swim

Squats were proper breathing style.

Fencing

19:00 Epee Club

Warm up

Coaching

Bouts

Summer Workout II

11:45 Gym

Warm up

Squat 8x80, 12x60

Pullups 8xBW+6.25, 10xBW

DB Press 8x20

Stretch

Summer Workout II

09:45 Gym

Warm up

Bench 8x62, 12x45

Squat 2x30 x40

Wide Grip Partial Deadlift 12x90

Stretch

Golf

10:30 Golf Course

9 Holes.

Summer Workout II

11:00 Gym

Warm up

Squat 8x77.5, 12x60

Pullups 8xBW+6.25, 9xBW

DB Press 8x20

Stretch

Fencing

Foil Club

5 Bouts.

Summer Workout II

09:45 Gym

Warm up

Bench 8x62.5, 12x45

Squat 2x30 x40

Wide Grip Partial Deadlift 12x90

Stretch

Swim 20 minutes

Swimming

 14:30 Pool

Swim 30 minutes

Summer Workout II

11:00 Gym

Warm up

Squat 8x77.5, 12x60

Pullups 8xBW+5, 9xBW

DB Press 8x20

Stretch

Swimming

18:30 Gym

Swim 20 minutes

Golf

08:45 Golf

Driving range 90 balls.

Summer Workout II

19:45 Gym

Warm up

Bench 8x60, 12x45

Squat 2x30 x40

Wide Grip Partial Deadlift 12x85

Stretch

Summer Workout II

09:50 Gym

Warm up

Squat 8x75, 12x60

Pullups 8xBW+5, 8xBW

DB Press 8x18

Stretch

Run

16:30 Home

Run 2.5K

Golf

11:00 Golf Course

9 holes.

Very inconsistent but played a really nice Par 4 for an eagle.

Conditioning

19:25 Home

Exercise bike 16 minutes

Golf

08:20 Driving Range

Worked on PW, 8I, 6I and D.

Focused on smoother more relaxed swing. 

Summer Workout II

19:45 Gym

Warm up

Squat 12,30 x 40

Wide Grip Partial Deadlift 12x80

Incline Bench 8x50, 12x40

Stretch

Golf

08:20 Golf Course

9 Holes

I played a nice consistent round.

Summer Workout II

 08:50 Gym

Warm up

Squat 8x70, 12x50

Pullups 8xBW+%

Pulldowns 12x55

DB Press 8x16

Stretch

Fencing

18:30 Foil Club

Bouts.

5-3, 5-2, 4-5

10-9

10-9

10-3

Fencing

 19:00 Epee Club

Coaching

Bouts

15-11

3-5, 10-7, 1-0

15-11

Open bouting

Summer Workout I

08:30 Gym

Warm up

Swings 3x25

TRX

Pushups

Seated Press 2x8x16

Wide grip partial deadlift  15x70

Machine Row 3x8

Stretch

Summer Workout I

 19:30 Gym

Warm Up

Swings 3x25

TRX

Pushups

Squat 3x13x20, bar only for knee rehab.

Press 3x8x16

Pullups 3x5

Stretch

Summer Workout I

08:30 Gym

Warm up

Swings 3x25

TRX

Pushups

Incline Bench 2x5x50

RDL 17x70

Swim 20 minutes

Spring Workout I

19:00 Gym

warm up

Press 3x5x45

Front Squat 3x5x62.5

Pullups 3x5

Stretch

Spring Workout I

09:45 Gym

Warm Up

Bench 3x5x67.5

Split Squat dumbell 2x8x20

RDL 1x15x95

Calf Raise 2x15

KB Swings 3x25x24

Stretch

19:00 Gym

warm up

Front Squat 3x5x60

Press 3x5x45

Pullups 33 ( 5 every 2 minutes then 4 for last 10, for 20 minutes)

Stretch between sets.

Back spasm so needed to stop pullups early

Spring Workout I

14:00 Gym

Warm Up

Bench 3x5x67.5

Split Squat dumbell 2x8x20

RDL 1x15x92.5

Calf Raise 2x15

KB Swings 3x25x24

Stretch

Golf

17:30 Golf Course

9 holes.

Spring Workout 1

19:00 Gym

warm up

Front Squat 3x5x57.5

Press 3x5x45

Pullups 45 ( 5 every 2 minutes then 4 for last 10, for 20 minutes)

Stretch between sets.

Spring Workout I

15:00 Gym

Warm Up

Bench 3x5x65

Split Squat dumbell 2x8x18

RDL 1x15x90

KB Swings 3x25x24

BB Curl 2x8x30

Stretch

Golf

10:40 Gold Course

9 Holes.

Spring Workout 1

15:30 Gym

warm up

Front Squat 3x5x5

Press 3x5x45

Pullups 40 ( 4 every 2 minutes for 20 minutes)

Stretch between sets.

Spring Workout I

17:45 Gym

Warm Up

Bench 3x5x65

Split Squat dumbell 2x8x16

RDL 1x15x90

Leg Curl 3x12

Leg Extension 3x12

Calf Raises 2x12

Stretch