Spring Rehab

10:00 Home

Warm up

KB SFDL 4x20

DB Press 2x8

One arm row 2x8

Stretch

Fencing

19:00 Epee Club

Coaching

Spring Rehab

10:30 Gym

Warm up

RDL 3x20

Press 2x5

Row 2x8

Stretch

Fencing

18:15 Foil Club

Warm Up

Lesson

Fencing Competition

10:00 Four Nation 

Spring Rehab

08:30 Home

Warm Up

KB DL 3x20

Press 2x8

One arm row 2x8

Stretch

Spring 2023

08:30 Home

Warm up

10 minute EMOM – bent over row

5 minute EMOM – double clean and press

3 minute EMOM – front squat

2 reps 20kg KBs.

Stretch

Spring 2023

08:00 Home

Warm up

10 minute EMOM – front squat

5 minute EMOM – bent over row

3 minute EMOM – double clean and press

2 reps 20kg KBs.

Stretch

Fencing

18:20 Foil Club

Warm up

Bouts 4/3

Lesson

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 3/2 

Spring 2023

08:00 Home

Probably a bit early to call this a spring workout, but I'm ready for the winter to be over. I'm going to follow Pat Flynn's “Get Strong” Kettlebell Program | The 10-5-3 Method from here: https://www.chroniclesofstrength.com/introducing-the-get-strong-kettlebell-program-the-10-5-3-method/

I'm going to ease into it.  Week one will be two reps only.

Warm up

10 Turkish Gets Up, 5 each side.

2-3 rounds of carries and hangs.

10 minute EMOM – double clean and press

5 minute EMOM – front squat

3 minute EMOM – bent over row

2 reps 20kg kettelebells.

Winter 2023 - II

09:45 Home

Warm up

Press 1,2,3,4,5

Pullups 5,4,3,2,1

Stretch 15 minute flexibility routine

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 1

Winter 2023 - II

18:00 Home

Warm up

Swings 3x25

Goblet Squat 3x5

Stretch