Spring 2023 Routine 2

10:00 Home

Warmup

Minute    Movement

0                Swing 10/10

1                Press 5/5      

2                Row 10/10

3                Squat 5/5

4                Rest

5                Repeat

Stretch, focus on hamstrings, hips and calves

Fencing

19:00 Epee Club

Coaching

Warm up

Foot work

Bout to 15 1/2

Spring 2023 Routine 2

09:00 Club Gym

Warm up rower

RDL 20x20, 15x40, 12x60, 8x80

Seated DB Press 8x12, 2x8x16

Bent over row 2x8x50

Stretch

Fencing

18:00 Foil Club

Warm up

Lesson

Bouts to 5 9/9

Bouts to 15 2/2

Fenced well this evening and no issues with my hamstring

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts to 5 2/3

Bouts to 15 2/2

Spring 2023 Routine 2

12:30 Home

I'm been rather remiss at recoding my workouts. Injuries and holidays and both interfered with any regular routine.

Hopefully I'm on the mend and that is about to change so starting today I'll punch the clock. I'm going to start with three rounds today and progress to the full 5 over the coming week. I'll start with a 20KG kettlebell. I aim to focus my stretching on my quads as they are excessively tight and potentially contributing to my hamstring injuries.

Warmup

Minute    Movement

0                Swing 10/10

1                Press 5/5      

2                Row 10/10

3                Squat 5/5

4                Rest

5                Repeat

Stretch, focus on hamstrings, hips and calves.         

Rehab Workout

10:00 Home

Warm up 

KB SFDL 4x20

DB Press 2x8

One arm row 2x8

Stretch

Rehab Workout

17:00 Club

Warm up - rower

RDL 20x20, 20x40, 15x60

Press 2x5x20

Row 2x6x28

Stretch

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 3/0

Strapped my hamstring and while it was tired afterwards was not re-injured. I avoided fleches and my action were conservative. 

Rehab Workout

10:00 Home

Warm up 

KB SFDL 4x20

DB Press 2x8

One arm row 2x8

Stretch

Fencing

19:00 Foil Club

Warm up

1x15

12x5